Comparing Nutrients in 14 ounces Walnuts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	89.5% 2596kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	0.98% 0.17g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 0g	g per day for Men 19-50 years
Fiber	70% 26.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	108% 60.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	39% 389mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	5.05% 0.56mg	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 Cooked Ripe Red Tomatoes:

• English Walnuts have 9.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 6.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 17.5 times more Vitamin C than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 14 oz.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Cooked Ripe Red Tomatoes:

• English Walnuts have 8.9 times more Calcium, 21.1 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 32.5 times more Manganese, 12.4 times more Phosphorus, 2 times more Potassium, 9.8 times more Selenium and 22.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 23.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 36.3 times more Energy, 592.8 times more Fat, 408.4 times more Saturated Fat, 4540 times more Omega 3, 907 times more Omega 6, 3.4 times more Carbohydrate, 9.6 times more Fiber and 16 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 14.6 times more Fructose than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 14 oz.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.