Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Tomatoes in Juice with Salt	Black Walnuts	Recommended Dietary Allowance
Energy	5.5% 160kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	109% 35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	73.7% 96g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	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	% 12.4g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	50% 19g	179% 68g	38g per day for Men 19-50 years
Protein	14% 7.9g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Black Walnuts	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Black Walnuts	Recommended Dietary Allowance
Calcium	33% 330mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1511% 13.6mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	24.3% 170mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt vs Black Walnuts:

• 1 kilogram of Tomatoes in Juice with Salt has 10 times more Vitamin A, 10.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 7.4 times more Vitamin C than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.4 times more Vitamin B2, 14.2 times more Vitamin B5, 5.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Black Walnuts provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Black Walnuts:

• 1 kilogram of Tomatoes in Juice with Salt has 57.5 times more Sodium and 20.8 times more Water than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.8 times more Calcium, 26.2 times more Copper, 5.5 times more Iron, 20.1 times more Magnesium, 57.3 times more Manganese, 30.2 times more Phosphorus, 2.7 times more Potassium, 24.3 times more Selenium and 28.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 2.3 times more Sugars than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 38.7 times more Energy, 237.3 times more Fat, 102.4 times more Saturated Fat, 669.3 times more Omega 3, 348 times more Omega 6, 2.8 times more Carbohydrate, 3.6 times more Fiber and 30.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein