Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tomatoes in Juice with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	145% 189g	130g per day for Men 19-50 years
Sugars	14% 10g	176% 128g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	7.94% 31.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	13% 131mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	NA	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	9.64% 67.5mg	NA	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	NA	11mg per day for Men 19-50 years
Water	10% 376g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Glazed Walnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Glazed Walnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 15.1 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 2.2 times more Calcium, 2.3 times more Iron and 3.9 times more Sodium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Glazed Walnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts contain 31.3 times more Energy, 142.8 times more Fat, 105 times more Saturated Fat, 13.7 times more Carbohydrate, 12.6 times more Sugars, 1.9 times more Fiber and 10.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.