Comparing Nutrients in 1 kilogram Tomato Puree VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tomato Puree	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	137% 179g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	49.2% 35.7g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	187% 71g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	405% 5.26mg	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	27.5% 110μg	228% 910μg	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	118% 106mg	15.6% 14mg	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	131% 19.7mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1652% 15mg	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	223% 18mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	NA	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	57% 400mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	271% 30mg	11mg per day for Men 19-50 years
Water	23.8% 879g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Tomato Puree has 26 times more Vitamin A, 7.6 times more Vitamin C and 2.2 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 20.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 8.3 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Tomato Puree has 20 times more Water than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 3.9 times more Calcium, 5.2 times more Copper, 1.4 times more Iron, 6.6 times more Magnesium, 8.2 times more Phosphorus, 7.1 times more Selenium, 23 times more Sodium and 8.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Dry Roasted Walnuts with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 1.4 times more Sugars than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 16.9 times more Energy, 289.1 times more Fat, 184.7 times more Saturated Fat, 2123.3 times more Omega 3, 435.2 times more Omega 6, 2 times more Carbohydrate, 3.7 times more Fiber and 8.7 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6