Comparing Nutrients in 14 ounces Tomatoes VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	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	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	145% 189g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	NA	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	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	10% 375g	0.67% 25g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Tomatoes vs Glazed Walnuts:

• Raw Ripe Red Tomatoes have 15.1 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 7.1 times more Calcium, 4.8 times more Iron and 89.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Glazed Walnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts contain 27.8 times more Energy, 178.6 times more Fat, 127.5 times more Saturated Fat, 12.2 times more Carbohydrate, 12.2 times more Sugars, 3 times more Fiber and 9.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.