Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Glazed Walnuts

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	145% 189g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Calcium	13.5% 135mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	NA	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	66% 5.28mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	NA	700mg per day for Men 19-50 years
Potassium	24% 822mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	0.67% 25g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts contain 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 Stewed Canned Ripe Red Tomatoes as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.