Comparing Nutrients in 100 grams Pistachio Nuts VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pistachio Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	19.3% 560kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	3.5% 2.55g	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	0.33% 0.24g	1.8% 1.3g	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	% 0.32g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	36% 20g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	8.54% 0.11mg	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	12.8% 51μg	2% 8μg	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	6.22% 5.6mg	14% 12.6mg	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	19% 2.86mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	0.13% 5.1μg	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	49% 3.92mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	2.96% 0.068mg	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	70% 490mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Tomatoes in Juice with Salt:

• Raw Pistachio Nuts have 1.3 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 15.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 4.8 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Vitamin C than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Tomatoes in Juice with Salt:

• Raw Pistachio Nuts have 3.2 times more Calcium, 25 times more Copper, 6.9 times more Iron, 12.1 times more Magnesium, 17.6 times more Manganese, 28.8 times more Phosphorus, 5.4 times more Potassium, 10 times more Selenium and 18.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 115 times more Sodium and 21.7 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts have 35 times more Energy, 181.3 times more Fat, 173.7 times more Saturated Fat, 72.3 times more Omega 3, 145.3 times more Omega 6, 7.8 times more Carbohydrate, 3 times more Sugars, 5.6 times more Fiber and 25.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.5 times more Fructose than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.