Comparing Nutrients in 7 ounces Tomatoes VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Tomatoes	Hickorynuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	241% 41g	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	28% 36.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hickorynuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	29.3% 0.38mg	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	20% 79.4μg	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	NA	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	Hickorynuts	Recommended Dietary Allowance
Calcium	2% 20mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	163% 1.46mg	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	52.6% 4.2mg	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	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.14% 5.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Hickorynuts:

• Raw Ripe Red Tomatoes have 6 times more Vitamin A and 6.9 times more Vitamin C than Dried Hickorynuts.
• While Dried Hickorynuts contain 23.4 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 19.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Hickorynuts:

• Raw Ripe Red Tomatoes have 35.7 times more Water than Dried Hickorynuts.
• While Dried Hickorynuts contain 6.1 times more Calcium, 12.5 times more Copper, 7.9 times more Iron, 15.7 times more Magnesium, 40.4 times more Manganese, 14 times more Phosphorus, 1.8 times more Potassium, more Selenium and 25.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Dried Hickorynuts contain 36.5 times more Energy, 321.9 times more Fat, 251.4 times more Saturated Fat, 349 times more Omega 3, 257.8 times more Omega 6, 4.7 times more Carbohydrate, 5.3 times more Fiber and 14.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Hickorynuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.