Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Macadamia Nuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	111% 107g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	8.93% 6.48g	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 6.28g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	4% 0.048mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	30% 0.39mg	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	3.2% 12.8μg	3.9% 15.6μg	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	9.76% 8.8mg	1.9% 1.7mg	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	NA	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Macadamia Nuts	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	119% 1.07mg	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	4.6% 0.37mg	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	255% 5.86mg	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	2.83% 20mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Macadamia Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Macadamia Nuts:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 5.2 times more Vitamin C than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 35.1 times more Vitamin B1, 8.5 times more Vitamin B2, 3.9 times more Vitamin B3, 5.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Macadamia Nuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Macadamia Nuts:

• 5 ounces of Canned Tomatoes with Green Chilies have 80.2 times more Sodium and 69.3 times more Water than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 4.3 times more Calcium, 8.4 times more Copper, 14.2 times more Iron, 11.8 times more Magnesium, 31.3 times more Manganese, 13.4 times more Phosphorus, 3.4 times more Potassium, 9 times more Selenium and 10 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Macadamia Nuts contain 47.9 times more Energy, 947.1 times more Fat, 1096.5 times more Saturated Fat, 206 times more Omega 3, 44.7 times more Omega 6, 3.8 times more Carbohydrate and 11.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein