Comparing Nutrients in 1 kilogram Glazed Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	172% 5000kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	366% 476g	47.6% 62g	130g per day for Men 19-50 years
Sugars	443% 321g	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	95% 36g	26.3% 10g	38g per day for Men 19-50 years
Protein	148% 82.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	71% 710mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	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	161% 13mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Glazed Walnuts 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 Glazed Walnuts vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Glazed Walnuts has 2.1 times more Calcium and 2 times more Sodium than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 14.6 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Stewed Canned Tomatoes contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 19.2 times more Energy, 187.9 times more Fat, 137.3 times more Saturated Fat, 7.7 times more Carbohydrate, 9.1 times more Sugars, 3.6 times more Fiber and 9.1 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein