Comparing Nutrients in 100 calories Walnuts VS Tomato Sauce with Salt

Weight per 100 calories

• Walnuts: 15.3g
• Tomato Sauce with Salt: 417g

Walnuts have 27.3 times more energy per 100g than Tomato Sauce with Salt. It has very high energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Walnuts or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	86.8% 1.4g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.82g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	17% 22g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	20.5% 15g	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	0.019% 0.014g	9.6% 6.96g	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	% 0.012g	% 7.6g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0.29g	g per day for Men 19-50 years
Fiber	2.7% 1.02g	16.4% 6.25g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0.017% 0.15μg	10% 92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.76% 0.023mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.74% 0.087mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.8% 2.65μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	9.38% 37.5μg	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	0.22% 0.2mg	32.4% 29mg	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	0.71% 0.11mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	1.5% 15mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	53.2% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.64% 145μg	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	5.56% 0.44mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	20.5% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	7.14% 3.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.56% 53mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2% 67.4mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.02% 0.31mg	132% 1975mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	10.3% 380g	3700g per day for Men 19-50 years

Walnuts VS Tomato Sauce With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Walnuts or Tomato Sauce with Salt?

Lets compare vitamin content per 100 calories of Walnuts vs Tomato Sauce with Salt:

• 100 kcal of Canned Tomato Sauce with Salt contain 599.5 times more Vitamin A, 1.9 times more Vitamin B1, 11.8 times more Vitamin B2, 24 times more Vitamin B3, 14.8 times more Vitamin B5, 5 times more Vitamin B6, 2.5 times more Vitamin B9, 146.7 times more Vitamin C, 56.1 times more Vitamin E and 28.3 times more Vitamin K than English Walnuts.
• 100 calories of Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both English Walnuts as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Walnuts vs Tomato Sauce with Salt:

• 100 kcal of Canned Tomato Sauce with Salt contain 3.9 times more Calcium, 2 times more Copper, 9 times more Iron, 2.6 times more Magnesium, 2.1 times more Phosphorus, 18.4 times more Potassium, 3.3 times more Selenium, 6458.3 times more Sodium, 1.9 times more Zinc and 611.1 times more Water than English Walnuts.
• Both Walnuts and Tomato Sauce with Salt contain similar levels of Manganese per 100 calories.
• 100 calories of Walnuts lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Walnuts have 8 times more Fat, 5.5 times more Saturated Fat, 66.6 times more Omega 3 and 12.2 times more Omega 6 than Tomato Sauce with Salt.
• While 100 kcal of Canned Tomato Sauce with Salt contain 10.6 times more Carbohydrate, 37.2 times more Sugars, 505.6 times more Fructose, 6.1 times more Fiber and 2.1 times more Protein than English Walnuts.
• Both Walnuts and Tomato Sauce with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Walnuts provide inadequate amounts of Carbohydrate
• 100 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3