Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.5% 6.15g	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	3.68% 2.66g	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	% 2.3g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.95g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	36% 13.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	61.4% 0.8mg	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	1.77% 7.1μg	40% 160μg	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	12.4% 11mg	9.92% 8.93mg	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	7.84% 1.18mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	23.6% 1.9mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	381% 8.75mg	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	4.05% 28.3mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hazelnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Hazelnuts:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin C than Hazelnuts.
• While 5 oz of Hazelnuts contain 14 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 8.1 times more Vitamin B5, 33.1 times more Vitamin B6, 22.6 times more Vitamin B9, 18.1 times more Vitamin E and 5.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Hazelnuts:

• 5 ounces of Stewed Canned Tomatoes have more Sodium and 17.2 times more Water than Hazelnuts.
• While 5 oz of Hazelnuts contain 3.4 times more Calcium, 15.4 times more Copper, 3.5 times more Iron, 13.6 times more Magnesium, 104.7 times more Manganese, 14.5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium and 14.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 26.9 times more Fructose than Hazelnuts.
• While 5 oz of Hazelnuts contain 24.2 times more Energy, 319.7 times more Fat, 171.7 times more Saturated Fat, 29 times more Omega 3, 105.9 times more Omega 6, 2.7 times more Carbohydrate, 9.7 times more Fiber and 16.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hazelnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein