Comparing Nutrients in 14 ounces Tomato Paste VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Paste	Walnuts	Recommended Dietary Allowance
Energy	11.2% 325kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	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	3.55% 0.6g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	42% 54.4g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	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	32% 23.2g	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	% 23g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.64g	g per day for Men 19-50 years
Fiber	43% 16.3g	70% 26.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Walnuts	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	12% 47.6μg	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	97% 87mg	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	114% 17mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Walnuts	Recommended Dietary Allowance
Calcium	14.3% 143mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	148% 12mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	47% 329mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	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	15.6% 234mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Walnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste 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 Paste vs Walnuts:

• 14 ounces of Tomato Paste have 76 times more Vitamin A, 2.7 times more Vitamin B3, 16.8 times more Vitamin C, 6.1 times more Vitamin E and 4.2 times more Vitamin K than Walnuts.
• While 14 oz of English Walnuts contain 5.7 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Walnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Walnuts:

• 14 ounces of Tomato Paste have 2.3 times more Potassium and 29.5 times more Sodium than Walnuts.
• While 14 oz of English Walnuts contain 2.7 times more Calcium, 4.3 times more Copper, 3.8 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus and 4.9 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Walnuts contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than Walnuts.
• While 14 oz of English Walnuts contain 8 times more Energy, 138.7 times more Fat, 61.3 times more Saturated Fat, 1297.1 times more Omega 3, 250.6 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6