Comparing Nutrients in 1 kilogram Black Walnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Black Walnuts	Tomato Puree	Recommended Dietary Allowance
Energy	213% 6190kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	69% 89.8g	130g per day for Men 19-50 years
Sugars	15% 11g	66.6% 48.3g	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	0.69% 0.5g	33% 24g	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	% 0.5g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 10g	% 0g	g per day for Men 19-50 years
Fiber	179% 68g	50% 19g	38g per day for Men 19-50 years
Protein	430% 241g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	97% 1.26mg	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	77.5% 310μg	27.5% 110μg	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	19% 17mg	118% 106mg	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	139% 21mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	61% 610mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	319% 2.87mg	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	390% 31mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	73.5% 1.7mg	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	733% 5130mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Tomato Puree:

• 1 kilogram of Black Walnuts has 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13 times more Vitamin A, 3.1 times more Vitamin B3, 6.2 times more Vitamin C and 1.3 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Tomato Puree provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Tomato Puree:

• 1 kilogram of Black Walnuts has 3.4 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 8.7 times more Magnesium, 23.1 times more Manganese, 12.8 times more Phosphorus, 24.3 times more Selenium and 9.4 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 19.3 times more Water than Dried Black Walnuts.
• Both Black Walnuts and Tomato Puree contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 16.3 times more Energy, 282.5 times more Fat, 120.1 times more Saturated Fat, 669.3 times more Omega 3, 411.7 times more Omega 6, 3.6 times more Fiber and 14.6 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.4 times more Sugars and 47.6 times more Fructose than Dried Black Walnuts.
• Both Black Walnuts and Tomato Puree offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6