Comparing Nutrients in 14 ounces Walnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	89.5% 2596kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	108% 60.4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	39% 389mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.44% 16g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Canned Tomatoes with Green Chilies:

• English Walnuts have 10 times more Vitamin B1, 7.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 4.8 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Canned Tomatoes with Green Chilies:

• English Walnuts have 4.9 times more Calcium, 17.6 times more Copper, 11.2 times more Iron, 14.4 times more Magnesium, 25.9 times more Manganese, 24.7 times more Phosphorus, 4.1 times more Potassium, 12.3 times more Selenium and 23.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 200.5 times more Sodium and 23.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 43.6 times more Energy, 815.1 times more Fat, 556.9 times more Saturated Fat, 9080 times more Omega 3, 1313.6 times more Omega 6, 3.8 times more Carbohydrate and 22.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both English Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.