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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	187% 71g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	271% 30mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1.2% 44g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and 4.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 15.3 times more Vitamin B1, 15.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Canned Tomatoes with Green Chilies has 21.5 times more Water than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 3.6 times more Calcium, 16.5 times more Copper, 9.9 times more Iron, 13.7 times more Magnesium, 23.5 times more Phosphorus, 4.3 times more Potassium, 12.5 times more Selenium, 1.6 times more Sodium and 22.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Walnuts with Salt contains 42.9 times more Energy, 758.9 times more Fat, 487 times more Saturated Fat, 8493 times more Omega 3, 1230.6 times more Omega 6, 4.9 times more Carbohydrate and 20.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein