Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	53% 17g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5% 3.6g	8.1% 5.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.56% 1.86g	0.14% 0.099g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.76g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.67g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	2% 1.1g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	89.8% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.062% 2.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Roasted Macadamia Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 18 times more Vitamin C and more Vitamin K than Roasted Macadamia Nuts.
• While 5 oz of Dry Roasted Macadamia Nuts contain 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Roasted Macadamia Nuts provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 5 ounces of Tomatoes in Juice with Salt have 28.8 times more Sodium and 58.9 times more Water than Roasted Macadamia Nuts.
• While 5 oz of Dry Roasted Macadamia Nuts contain 2.1 times more Calcium, 11 times more Copper, 4.6 times more Iron, 11.8 times more Magnesium, 44.6 times more Manganese, 11.6 times more Phosphorus, 1.9 times more Potassium, 16.7 times more Selenium and 10.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Macadamia Nuts contain 44.9 times more Energy, 304.3 times more Fat, 351.4 times more Saturated Fat, 49 times more Omega 3, 13.4 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Sugars, 4.2 times more Fiber and 9.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein