Comparing Nutrients in 7 ounces Tomatoes VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	29% 9.27g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	26% 33.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.55% 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	3.75% 2.7g	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	% 2.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.65g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	57.4% 22g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	89.3% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	38.7% 155μg	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	30.2% 27mg	4.4% 3.97mg	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	7.14% 1.07mg	232% 34.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	2% 20mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	353% 3.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	1091% 25mg	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	6.8% 47.6mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Blanched Hazelnuts:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and 6.9 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 12.8 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 9.2 times more Vitamin B5, 7.3 times more Vitamin B6, 5.2 times more Vitamin B9 and 32.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Blanched Hazelnuts:

• Raw Ripe Red Tomatoes have 16.3 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 14.9 times more Calcium, 27.1 times more Copper, 12.2 times more Iron, 14.5 times more Magnesium, 111 times more Manganese, 12.9 times more Phosphorus, 2.8 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 19.6 times more Fructose than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 34.9 times more Energy, 305.8 times more Fat, 166.8 times more Saturated Fat, 19.3 times more Omega 3, 68.7 times more Omega 6, 4.4 times more Carbohydrate, 1.3 times more Sugars, 9.2 times more Fiber and 15.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.