Comparing Nutrients in 7 ounces Tomatoes VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Tomatoes	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	98% 16.7g	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	27% 35g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13.4% 9.7g	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	% 9.43g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	95% 1.23mg	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	43.7% 175μg	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	8.38% 7.54mg	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	202% 30.3mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	2% 20mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	386% 3.47mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	479% 11mg	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	44% 1498mg	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	45% 4.96mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.14% 5g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A and 3.6 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 9.1 times more Vitamin B1, 6.5 times more Vitamin B2, 3.5 times more Vitamin B3, 10.4 times more Vitamin B5, 7.8 times more Vitamin B6, 5.9 times more Vitamin B9 and 28.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Roasted Hazelnuts:

• Raw Ripe Red Tomatoes have 37.5 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 12.3 times more Calcium, 29.7 times more Copper, 16.2 times more Iron, 15.7 times more Magnesium, 48.7 times more Manganese, 12.9 times more Phosphorus, 3.2 times more Potassium, more Selenium and 14.7 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 Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 35.9 times more Energy, 312 times more Fat, 161.1 times more Saturated Fat, 20 times more Omega 3, 105 times more Omega 6, 4.5 times more Carbohydrate, 1.9 times more Sugars, 7.8 times more Fiber and 17.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.