Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	19% 25g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	9.56% 6.93g	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	% 1.67g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	67.6% 0.88mg	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	4.6% 18.4μg	31% 125μg	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	36% 32.3mg	6% 5.4mg	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	5.3% 0.79mg	144% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	276% 2.5mg	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	12% 0.96mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	342% 7.87mg	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	5.67% 39.7mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Roasted Hazelnuts:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A and 6 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 9.4 times more Vitamin B1, 5.6 times more Vitamin B2, 3.9 times more Vitamin B3, 7.2 times more Vitamin B5, 7.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 27.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Roasted Hazelnuts:

• Cooked Ripe Red Tomatoes have 37.4 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 11.2 times more Calcium, 23.3 times more Copper, 6.4 times more Iron, 19.2 times more Magnesium, 52.9 times more Manganese, 11.1 times more Phosphorus, 3.5 times more Potassium, 8.2 times more Selenium and 17.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 18.7 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 35.9 times more Energy, 567.3 times more Fat, 300.7 times more Saturated Fat, 30 times more Omega 3, 200.1 times more Omega 6, 4.4 times more Carbohydrate, 2 times more Sugars, 13.4 times more Fiber and 15.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.