Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tomatoes	Recommended Dietary Allowance
Energy	101% 2917kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	22.3% 16g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	116% 65g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 413μg	17% 68μg	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	7.06% 6.35mg	69% 62mg	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	27.2% 4.1mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tomatoes	Recommended Dietary Allowance
Calcium	32.2% 322mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	146% 11.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	22.5% 0.52mg	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	213% 1492mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Tomatoes:

• Dry Roasted Walnuts with Salt have 14.1 times more Vitamin B1, 15.7 times more Vitamin B2, 3.7 times more Vitamin B3, 6.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 9.8 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Roasted Walnuts with Salt vs Tomatoes:

• Dry Roasted Walnuts with Salt have 7.1 times more Calcium, 25.2 times more Copper, 9.5 times more Iron, 13.7 times more Magnesium, 13.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 128.6 times more Sodium and 17.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21.5 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt have 35.7 times more Energy, 303.6 times more Fat, 191.3 times more Saturated Fat, 2831 times more Omega 3, 446.1 times more Omega 6, 4.6 times more Carbohydrate, 1.4 times more Sugars, 5.9 times more Fiber and 16.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Dry Roasted Walnuts with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.