Comparing Nutrients in 1 kilogram Walnuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Walnuts	Tomatoes	Recommended Dietary Allowance
Energy	226% 6540kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.88% 0.28g	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	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	30% 39g	130g per day for Men 19-50 years
Sugars	36% 26g	36.3% 26.3g	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	1.24% 0.9g	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 0g	g per day for Men 19-50 years
Fiber	176% 67g	31.6% 12g	38g per day for Men 19-50 years
Protein	272% 152g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomatoes	Recommended Dietary Allowance
Calcium	98% 980mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

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

• English Walnuts have 9.2 times more Vitamin B1, 7.9 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B5, 6.7 times more Vitamin B6, 36.9 times more Vitamin B7, 6.5 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 10.5 times more Vitamin C and 2.9 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Tomatoes:

• English Walnuts have 9.8 times more Calcium, 26.9 times more Copper, 10.8 times more Iron, 14.4 times more Magnesium, 29.9 times more Manganese, 14.4 times more Phosphorus, 1.9 times more Potassium, more Selenium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 23.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 36.3 times more Energy, 326.1 times more Fat, 218.8 times more Saturated Fat, 3026.7 times more Omega 3, 476.2 times more Omega 6, 3.5 times more Carbohydrate, 5.6 times more Fiber and 17.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 15.2 times more Fructose than English Walnuts.
• Both English Walnuts and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both English Walnuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.