Comparing Nutrients in 1 kilogram Glazed Walnuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Energy	172% 5000kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	574% 747g	130g per day for Men 19-50 years
Sugars	443% 321g	606% 439g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	95% 36g	434% 165g	38g per day for Men 19-50 years
Protein	148% 82.8g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	352% 4.57mg	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	NA	300% 1200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1297% 1167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Calcium	71% 710mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	NA	1379% 12.4mg	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	161% 13mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	NA	424% 1780mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	NA	421% 2950mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	NA	155% 17mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Tomato Powder per 1 kg

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

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

• 1 kg of Tomato Powder contains more Vitamin C than Glazed Walnuts.
• 1 kilogram of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Glazed Walnuts vs Tomato Powder:

• 1 kilogram of Glazed Walnuts has 3.3 times more Sodium than Tomato Powder.
• While 1 kg of Tomato Powder contains 2.3 times more Calcium, 3.5 times more Iron and 8.3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 1.7 times more Energy, 81.2 times more Fat and 57.6 times more Saturated Fat than Tomato Powder.
• While 1 kg of Tomato Powder contains 1.6 times more Carbohydrate, 1.4 times more Sugars, 4.6 times more Fiber and 1.6 times more Protein than Glazed Walnuts.