Comparing Nutrients in 14 ounces Tomato Powder VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Energy	41.3% 1199kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	42% 54.4g	130g per day for Men 19-50 years
Sugars	240% 174g	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	172% 65.5g	70% 26.6g	38g per day for Men 19-50 years
Protein	91% 51.2g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Vitamin A	380% 3421μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 476μg	97% 389μg	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	515% 463mg	5.73% 5.16mg	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	324% 48.6mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Calcium	66% 659mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	699% 6.3mg	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	226% 18mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	167% 1171mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Walnuts per 14 oz

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

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

• 14 ounces of Tomato Powder have 862 times more Vitamin A, 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 8.1 times more Vitamin B3, 6.6 times more Vitamin B5, 1.2 times more Vitamin B9, 89.8 times more Vitamin C, 17.5 times more Vitamin E and 18.1 times more Vitamin K than Walnuts.
• Both Tomato Powder and Walnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Walnuts:

• 14 ounces of Tomato Powder have 1.7 times more Calcium, 1.6 times more Iron, 4.4 times more Potassium and 67 times more Sodium than Walnuts.
• While 14 oz of English Walnuts contain 1.3 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Tomato Powder.
• Both Tomato Powder and Walnuts contain similar levels of Magnesium, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 5.4 times more Carbohydrate, 16.8 times more Sugars and 2.5 times more Fiber than Walnuts.
• While 14 oz of English Walnuts contain 2.2 times more Energy, 148.2 times more Fat, 98.8 times more Saturated Fat, 1297.1 times more Omega 3 and 222.8 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Walnuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6