Comparing Nutrients in 1 kilogram Black Walnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	213% 6190kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	1.7% 0.29g	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	28% 36.2g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	NA	38g per day for Men 19-50 years
Protein	430% 241g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	61% 610mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Black Walnuts has 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 11.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 10 times more Vitamin A, 1.4 times more Vitamin B3 and 3.6 times more Vitamin C than Dried Black Walnuts.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Black Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Black Walnuts has 3.1 times more Calcium, 15.1 times more Copper, 12 times more Iron, 18.3 times more Magnesium, 29.5 times more Manganese, 36.6 times more Phosphorus, 4.9 times more Potassium, 42.5 times more Selenium and 25.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium and 20.7 times more Water than Dried Black Walnuts.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 41.3 times more Energy, 741.6 times more Fat, 316.6 times more Saturated Fat, 2677 times more Omega 3, 1164.1 times more Omega 6, 2.6 times more Carbohydrate and 34.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein