Comparing Nutrients in 1 kilogram Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	226% 6540kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	5675% 91g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	145% 189g	130g per day for Men 19-50 years
Sugars	36% 26g	168% 122g	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	1.24% 0.9g	80.7% 58.5g	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	% 0.8g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 3g	g per day for Men 19-50 years
Fiber	176% 67g	108% 41g	38g per day for Men 19-50 years
Protein	272% 152g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	30% 120μg	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	14.4% 13mg	243% 219mg	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	46.7% 7mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	98% 980mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	406% 3.65mg	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	364% 29mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	131% 3.02mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Paste per 1 kg

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

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

• 1 kilogram of Walnuts has 5.7 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 2.7 times more Vitamin B3, 16.8 times more Vitamin C, 6.1 times more Vitamin E and 4.2 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Paste provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Tomato Paste:

• 1 kilogram of Walnuts has 2.7 times more Calcium, 4.3 times more Copper, 3.8 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus and 4.9 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.3 times more Potassium and 29.5 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Paste contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 8 times more Energy, 138.7 times more Fat, 61.3 times more Saturated Fat, 1297.1 times more Omega 3, 250.6 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than English Walnuts.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6