Comparing Nutrients in 1 kilogram Tomato Puree VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tomato Puree	Glazed Walnuts	Recommended Dietary Allowance
Energy	13% 380kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	NA	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	366% 476g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	118% 106mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Glazed Walnuts	Recommended Dietary Allowance
Calcium	18% 180mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	129% 4390mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	NA	11mg per day for Men 19-50 years
Water	23.8% 879g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Glazed Walnuts per 1 kg

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

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

• 1 kilogram of Tomato Puree has more Vitamin C than Glazed Walnuts.
• 1 kilogram of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 kilogram of Tomato Puree has 1.4 times more Iron, 1.9 times more Potassium and 14 times more Water than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 3.9 times more Calcium and 15.9 times more Sodium than Canned Tomato Puree.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Glazed Walnuts contains 13.2 times more Energy, 170 times more Fat, 123.1 times more Saturated Fat, 5.3 times more Carbohydrate, 6.7 times more Sugars, 1.9 times more Fiber and 5 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy