Comparing Nutrients in 100 grams Roasted Hazelnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Roasted Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	22.3% 646kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	4.86% 3.52g	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	0.097% 0.07g	2.6% 1.88g	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	% 0.07g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.02g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	27% 15g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	1.3% 0.017mg	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	22% 88μg	1.25% 5μg	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	4.22% 3.8mg	8.78% 7.9mg	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	102% 15.3mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	12.4% 0.11mg	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	54.8% 4.38mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	2.57% 0.059mg	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	44.3% 310mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Hazelnuts vs Stewed Canned Tomatoes:

• Dry Roasted Hazelnuts Or Filberts have 7.3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 8.1 times more Vitamin B5, 36.5 times more Vitamin B6, 17.6 times more Vitamin B9 and 18.4 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A and 2.1 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Hazelnuts vs Stewed Canned Tomatoes:

• Dry Roasted Hazelnuts Or Filberts have 3.6 times more Calcium, 15.6 times more Copper, 3.3 times more Iron, 14.4 times more Magnesium, 94.1 times more Manganese, 15.5 times more Phosphorus, 3.6 times more Potassium, 6.8 times more Selenium and 14.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Sodium and 36.3 times more Water than Dry Roasted Hazelnuts Or Filberts.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Hazelnuts Or Filberts have 24.8 times more Energy, 328.4 times more Fat, 173.5 times more Saturated Fat, 20 times more Omega 3, 113.6 times more Omega 6, 2.8 times more Carbohydrate, 1.4 times more Sugars, 9.4 times more Fiber and 16.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 26.9 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.