Comparing Nutrients in 100 grams Tomatoes VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Energy	0.62% 18kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	83% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	21% 27g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	10.6% 7.66g	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	1.9% 1.37g	0.33% 0.24g	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	% 1.25g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.87g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	12.8% 51μg	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	15.2% 13.7mg	6.22% 5.6mg	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	3.6% 0.54mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0.085% 3.4μg	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	3.38% 0.27mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	52% 1.2mg	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	3.43% 24mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Pistachio Nuts:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A and 2.4 times more Vitamin C than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 23.5 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5, 21.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Pistachio Nuts:

• Raw Ripe Red Tomatoes have 21.6 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 10.5 times more Calcium, 22 times more Copper, 14.5 times more Iron, 11 times more Magnesium, 10.5 times more Manganese, 20.4 times more Phosphorus, 4.3 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 5.7 times more Fructose than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 31.1 times more Energy, 226.6 times more Fat, 211 times more Saturated Fat, 96.3 times more Omega 3, 176.1 times more Omega 6, 7 times more Carbohydrate, 2.9 times more Sugars, 8.8 times more Fiber and 22.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.