Comparing Nutrients in 1 kilogram Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	226% 6540kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5675% 91g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	47.6% 62g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 0.2g	g per day for Men 19-50 years
Fiber	176% 67g	26.3% 10g	38g per day for Men 19-50 years
Protein	272% 152g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	13% 0.17mg	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	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	14.4% 13mg	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	46.7% 7mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	98% 980mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 7.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5, 31.6 times more Vitamin B6 and 19.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A and 6.1 times more Vitamin C than English Walnuts.
• Both English Walnuts and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 1 kg.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 2.9 times more Calcium, 14.2 times more Copper, 2.2 times more Iron, 13.2 times more Magnesium, 57.9 times more Manganese, 17.3 times more Phosphorus, 2.1 times more Potassium, 8.2 times more Selenium and 18.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 110.5 times more Sodium and 22.5 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 25.2 times more Energy, 343.2 times more Fat, 235.6 times more Saturated Fat, 3026.7 times more Omega 3, 514.8 times more Omega 6, 2.2 times more Carbohydrate, 6.7 times more Fiber and 16.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars and 20.9 times more Fructose than English Walnuts.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.