Comparing Nutrients in 14 ounces Walnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Energy	89.5% 2596kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	1.9% 0.33g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 0g	g per day for Men 19-50 years
Fiber	70% 26.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	108% 60.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	39% 389mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Puree per 14 oz

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

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

• 14 ounces of Walnuts have 13.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 8.9 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 26 times more Vitamin A, 1.3 times more Vitamin B3, 8.2 times more Vitamin C, 2.8 times more Vitamin E and 1.3 times more Vitamin K than English Walnuts.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Walnuts vs Tomato Puree:

• 14 ounces of Walnuts have 5.4 times more Calcium, 5.5 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 20.2 times more Manganese, 8.7 times more Phosphorus, 7 times more Selenium and 8.6 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 21.6 times more Water than English Walnuts.
• Both Walnuts and Tomato Puree contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 17.2 times more Energy, 310.5 times more Fat, 211.2 times more Saturated Fat, 2270 times more Omega 3, 464.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 9.2 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.9 times more Sugars and 26.4 times more Fructose than English Walnuts.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6