Comparing Nutrients in 7 ounces Hickorynuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Hickorynuts	Tomato Paste	Recommended Dietary Allowance
Energy	45% 1304kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	43.6% 14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	130% 2.08g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	45% 25.2g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	33% 0.43mg	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	20% 79.4μg	5.95% 24μg	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	4.4% 3.97mg	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Tomato Paste	Recommended Dietary Allowance
Calcium	12% 121mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	163% 1.46mg	80.5% 0.72mg	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	52.6% 4.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	398% 9.15mg	26% 0.6mg	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	95% 667mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	77.8% 8.55mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.14% 5.26g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Hickorynuts versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hickorynuts vs Tomato Paste:

• 7 ounces of Hickorynuts have 14.5 times more Vitamin B1, 12.3 times more Vitamin B5 and 3.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 10.9 times more Vitamin A, 3.4 times more Vitamin B3 and 11 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Dried Hickorynuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hickorynuts vs Tomato Paste:

• 7 ounces of Hickorynuts have 1.7 times more Calcium, 2 times more Copper, 4.1 times more Magnesium, 15.3 times more Manganese, 4 times more Phosphorus, 1.5 times more Selenium and 6.8 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.4 times more Iron, 2.3 times more Potassium and 59 times more Sodium than Dried Hickorynuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hickorynuts have 8 times more Energy, 137 times more Fat, 70.4 times more Saturated Fat, 149.6 times more Omega 3, 135.7 times more Omega 6, 1.6 times more Fiber and 2.9 times more Protein than Tomato Paste.
• Both Hickorynuts and Tomato Paste offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6