Comparing Nutrients in 1 pound Black Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	97% 2808kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	759% 12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	66% 85.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	76.2% 55.2g	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	0.31% 0.23g	36.6% 26.5g	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	% 0.23g	% 26g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 1.36g	g per day for Men 19-50 years
Fiber	81% 31g	49% 18.6g	38g per day for Men 19-50 years
Protein	195% 109g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	75.4% 0.98mg	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	35% 141μg	13.6% 54.4μg	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	8.57% 7.7mg	110% 99mg	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	63% 9.43mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	27.7% 277mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	184% 1.66mg	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	177% 14mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	59.6% 1.37mg	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	332% 2327mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Walnuts vs Tomato Paste:

• 1 pound of Black Walnuts has 11.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 38 times more Vitamin A, 6.5 times more Vitamin B3, 12.9 times more Vitamin C, 2.1 times more Vitamin E and 4.2 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Tomato Paste:

• 1 pound of Black Walnuts has 1.7 times more Calcium, 3.7 times more Copper, 4.8 times more Magnesium, 12.9 times more Manganese, 6.2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 times more Potassium and 29.5 times more Sodium than Dried Black Walnuts.
• Both Black Walnuts and Tomato Paste contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 7.5 times more Energy, 126.2 times more Fat, 34.8 times more Saturated Fat, 382.4 times more Omega 3, 222.1 times more Omega 6, 1.7 times more Fiber and 5.6 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2 times more Carbohydrate, 11.1 times more Sugars and 117 times more Fructose than Dried Black Walnuts.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6