Comparing Nutrients in 1 pound Black Walnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	97% 2808kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	759% 12g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	NA	38g per day for Men 19-50 years
Protein	195% 109g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	27.7% 277mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Walnuts vs Canned Tomatoes with Green Chilies:

• 1 pound of Black Walnuts has 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 11.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 10 times more Vitamin A, 1.4 times more Vitamin B3 and 3.6 times more Vitamin C than Dried Black Walnuts.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Black Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Canned Tomatoes with Green Chilies:

• 1 pound of Black Walnuts has 3.1 times more Calcium, 15.1 times more Copper, 12 times more Iron, 18.3 times more Magnesium, 29.5 times more Manganese, 36.6 times more Phosphorus, 4.9 times more Potassium, 42.5 times more Selenium and 25.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium and 20.7 times more Water than Dried Black Walnuts.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 41.3 times more Energy, 741.6 times more Fat, 316.6 times more Saturated Fat, 2677 times more Omega 3, 1164.1 times more Omega 6, 2.6 times more Carbohydrate and 34.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein