Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Stewed Canned Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	117% 20g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	15% 11g	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	0.47% 0.34g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 9.74g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	185% 2.4mg	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	18% 72.3μg	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	8.8% 7.94mg	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	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	74% 1.7mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pistachio Nuts per 5 oz

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

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

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin C than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 2.9 times more Vitamin A, 18.9 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5, 100 times more Vitamin B6, 10.2 times more Vitamin B9 and 3.4 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Pistachio Nuts:

• 5 ounces of Stewed Canned Tomatoes have 221 times more Sodium and 20.9 times more Water than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 3.1 times more Calcium, 11.6 times more Copper, 2.9 times more Iron, 10.1 times more Magnesium, 20.3 times more Manganese, 24.5 times more Phosphorus, 5 times more Potassium, 11.7 times more Selenium and 12.9 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 7.8 times more Fructose than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 21.5 times more Energy, 238.5 times more Fat, 227.2 times more Saturated Fat, 96.3 times more Omega 3, 190.4 times more Omega 6, 4.4 times more Carbohydrate, 2.2 times more Sugars, 10.6 times more Fiber and 22.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein