Comparing Nutrients in 14 ounces Walnuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Energy	89.5% 2596kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2252% 36g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	228% 296g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	240% 174g	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	0.49% 0.36g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	172% 65.5g	38g per day for Men 19-50 years
Protein	108% 60.4g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	119% 476μg	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	5.73% 5.16mg	515% 463mg	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	18.5% 2.78mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Calcium	39% 389mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	547% 4.93mg	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	144% 11.5mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	337% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Powder per 14 oz

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

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

• 14 oz of Tomato Powder contain 862 times more Vitamin A, 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 8.1 times more Vitamin B3, 6.6 times more Vitamin B5, 89.8 times more Vitamin C, 17.5 times more Vitamin E and 18.1 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Powder provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Walnuts vs Tomato Powder:

• 14 ounces of Walnuts have 1.3 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.7 times more Calcium, 1.6 times more Iron, 4.4 times more Potassium and 67 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Powder contain similar levels of Magnesium, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 2.2 times more Energy, 148.2 times more Fat, 98.8 times more Saturated Fat, 1297.1 times more Omega 3 and 222.8 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 5.4 times more Carbohydrate, 16.8 times more Sugars and 2.5 times more Fiber than English Walnuts.
• Both Walnuts and Tomato Powder offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6