Comparing Nutrients in 7 ounces Tomatoes VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Tomatoes	Roasted Pistachios	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	153% 26g	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	43% 56g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 14g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	171% 2.23mg	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	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Pistachios	Recommended Dietary Allowance
Calcium	2% 20mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	285% 2.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	107% 2.47mg	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	133% 931mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.099% 3.67g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin A and 4.6 times more Vitamin C than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 18.8 times more Vitamin B1, 12.3 times more Vitamin B2, 2.3 times more Vitamin B3, 5.8 times more Vitamin B5, 14 times more Vitamin B6, 3.4 times more Vitamin B9, 4 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Roasted Pistachios:

• Raw Ripe Red Tomatoes have 51.1 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 10.7 times more Calcium, 21.9 times more Copper, 14.9 times more Iron, 9.9 times more Magnesium, 10.9 times more Manganese, 19.5 times more Phosphorus, 4.2 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.2 times more Fructose than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 31.8 times more Energy, 229.1 times more Fat, 201.6 times more Saturated Fat, 70.7 times more Omega 3, 164.1 times more Omega 6, 7.3 times more Carbohydrate, 2.9 times more Sugars, 8.6 times more Fiber and 23.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.