Comparing Nutrients in 14 ounces Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	89.5% 2596kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	1.73% 0.29g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 0.079g	g per day for Men 19-50 years
Fiber	70% 26.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	108% 60.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	39% 389mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 7.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5, 31.6 times more Vitamin B6 and 19.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A and 6.1 times more Vitamin C than English Walnuts.
• Both English Walnuts and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 14 oz.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 2.9 times more Calcium, 14.2 times more Copper, 2.2 times more Iron, 13.2 times more Magnesium, 57.9 times more Manganese, 17.3 times more Phosphorus, 2.1 times more Potassium, 8.2 times more Selenium and 18.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 110.5 times more Sodium and 22.5 times more Water than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 25.2 times more Energy, 343.2 times more Fat, 235.6 times more Saturated Fat, 3026.7 times more Omega 3, 514.8 times more Omega 6, 2.2 times more Carbohydrate, 6.7 times more Fiber and 16.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars and 20.9 times more Fructose than English Walnuts.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.