Comparing Nutrients in 1 kilogram Tomato Paste VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Energy	28.3% 820kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	109% 35g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	73.7% 96g	130g per day for Men 19-50 years
Sugars	168% 122g	15% 11g	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	80.7% 58.5g	0.69% 0.5g	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	% 57.5g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 3g	% 10g	g per day for Men 19-50 years
Fiber	108% 41g	179% 68g	38g per day for Men 19-50 years
Protein	77% 43.2g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	448% 5.83mg	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	30% 120μg	77.5% 310μg	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	243% 219mg	19% 17mg	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	287% 43mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Calcium	36% 360mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1511% 13.6mg	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	373% 30mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1694% 39mg	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	119% 830mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	20% 735g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Black Walnuts per 1 kg

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

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

• 1 kilogram of Tomato Paste has 38 times more Vitamin A, 6.5 times more Vitamin B3, 12.9 times more Vitamin C, 2.1 times more Vitamin E and 4.2 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 11.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Black Walnuts:

• 1 kilogram of Tomato Paste has 1.9 times more Potassium and 29.5 times more Sodium than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.7 times more Calcium, 3.7 times more Copper, 4.8 times more Magnesium, 12.9 times more Manganese, 6.2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Black Walnuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2 times more Carbohydrate, 11.1 times more Sugars and 117 times more Fructose than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 7.5 times more Energy, 126.2 times more Fat, 34.8 times more Saturated Fat, 382.4 times more Omega 3, 222.1 times more Omega 6, 1.7 times more Fiber and 5.6 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6