Comparing Nutrients in 14 ounces Glazed Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	68.4% 1984kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	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	145% 189g	19% 24.6g	130g per day for Men 19-50 years
Sugars	176% 128g	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	NA	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	58.7% 33g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	28% 282mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	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	64% 5.1mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	NA	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.67% 25g	9.8% 363g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 2.1 times more Calcium and 2 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 14.6 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts have 19.2 times more Energy, 187.9 times more Fat, 137.3 times more Saturated Fat, 7.7 times more Carbohydrate, 9.1 times more Sugars, 3.6 times more Fiber and 9.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Glazed Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.