Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	137% 179g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	187% 71g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	271% 30mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Stewed Canned Tomatoes has 5.6 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 11.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 30.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Stewed Canned Tomatoes has 20.9 times more Water than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 2.1 times more Calcium, 13.3 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 16.5 times more Phosphorus, 2.2 times more Potassium, 8.3 times more Selenium, 2.9 times more Sodium and 17.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Walnuts with Salt contains 24.7 times more Energy, 319.5 times more Fat, 206 times more Saturated Fat, 2831 times more Omega 3, 482.3 times more Omega 6, 2.9 times more Carbohydrate, 7.1 times more Fiber and 15.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein