Comparing Nutrients in 14 ounces Black Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	84.7% 2457kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	66.7% 48.3g	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	0.27% 0.2g	32% 23.2g	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	% 0.2g	% 23g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 1.2g	g per day for Men 19-50 years
Fiber	71% 27g	43% 16.3g	38g per day for Men 19-50 years
Protein	171% 95g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	66% 0.86mg	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	30.8% 123μg	12% 47.6μg	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	7.5% 6.75mg	97% 87mg	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	55% 8.26mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	24.2% 242mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	161% 1.45mg	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	155% 12.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	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	291% 2036mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Walnuts versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Black Walnuts vs Tomato Paste:

• 14 ounces of Black Walnuts have 11.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 38 times more Vitamin A, 6.5 times more Vitamin B3, 12.9 times more Vitamin C, 2.1 times more Vitamin E and 4.2 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Black Walnuts vs Tomato Paste:

• 14 ounces of Black Walnuts have 1.7 times more Calcium, 3.7 times more Copper, 4.8 times more Magnesium, 12.9 times more Manganese, 6.2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.9 times more Potassium and 29.5 times more Sodium than Dried Black Walnuts.
• Both Black Walnuts and Tomato Paste contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Walnuts have 7.5 times more Energy, 126.2 times more Fat, 34.8 times more Saturated Fat, 382.4 times more Omega 3, 222.1 times more Omega 6, 1.7 times more Fiber and 5.6 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2 times more Carbohydrate, 11.1 times more Sugars and 117 times more Fructose than Dried Black Walnuts.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6