Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	222% 6430kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5308% 85g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	47.6% 62g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	187% 71g	26.3% 10g	38g per day for Men 19-50 years
Protein	255% 143g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	13% 0.17mg	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	228% 910μg	12.5% 50μg	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	15.6% 14mg	87.8% 79mg	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	60% 9mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	71% 710mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	124% 1.12mg	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	321% 25.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	470% 3290mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Dry Roasted Walnuts with Salt has 11.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 30.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 1.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 5.6 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dry Roasted Walnuts with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Dry Roasted Walnuts with Salt has 2.1 times more Calcium, 13.3 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 16.5 times more Phosphorus, 2.2 times more Potassium, 8.3 times more Selenium, 2.9 times more Sodium and 17.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 20.9 times more Water than Dry Roasted Walnuts with Salt.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 24.7 times more Energy, 319.5 times more Fat, 206 times more Saturated Fat, 2831 times more Omega 3, 482.3 times more Omega 6, 2.9 times more Carbohydrate, 7.1 times more Fiber and 15.7 times more Protein than Stewed Canned Tomatoes.
• Both Dry Roasted Walnuts with Salt and Stewed Canned Tomatoes offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein