Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Stewed Canned Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	21% 27.4g	130g per day for Men 19-50 years
Sugars	9.63% 7g	12.5% 9.07g	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	5.15% 3.73g	0.19% 0.14g	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	% 3.23g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 8.8g	g per day for Men 19-50 years
Fiber	5.22% 2g	45% 17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	42% 0.55mg	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	2.5% 9.92μg	5.46% 22μg	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	17.4% 15.7mg	2.65% 2.4mg	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	11% 1.65mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	167% 1.5mg	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	33% 2.64mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Macadamia Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Macadamia Nuts:

• 7 ounces of Stewed Canned Tomatoes have 6.6 times more Vitamin C and 1.5 times more Vitamin E than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 26 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 16.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Macadamia Nuts:

• 7 ounces of Stewed Canned Tomatoes have 44.2 times more Sodium and 67.3 times more Water than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 2.5 times more Calcium, 6.8 times more Copper, 2.8 times more Iron, 10.8 times more Magnesium, 70 times more Manganese, 9.4 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium and 7.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 26.9 times more Fructose than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 27.6 times more Energy, 398.8 times more Fat, 463.9 times more Saturated Fat, 68.7 times more Omega 3, 17.5 times more Omega 6, 2.2 times more Carbohydrate, 1.3 times more Sugars, 8.6 times more Fiber and 8.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein