Comparing Nutrients in 14 ounces Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	89.5% 2596kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	1.24% 0.4g	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	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	42% 54.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	% 23g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 1.2g	g per day for Men 19-50 years
Fiber	70% 26.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	66% 0.86mg	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	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	5.73% 5.16mg	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	18.5% 2.78mg	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

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	39% 389mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	52% 1.2mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	118% 4024mg	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	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.44% 16g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Walnuts vs Tomato Paste:

• 14 ounces of Walnuts have 5.7 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2.7 times more Vitamin B3, 16.8 times more Vitamin C, 6.1 times more Vitamin E and 4.2 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Paste provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English 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 Walnuts vs Tomato Paste:

• 14 ounces of Walnuts have 2.7 times more Calcium, 4.3 times more Copper, 3.8 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus and 4.9 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.3 times more Potassium and 29.5 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Paste contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 8 times more Energy, 138.7 times more Fat, 61.3 times more Saturated Fat, 1297.1 times more Omega 3, 250.6 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than English Walnuts.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6