Comparing Nutrients in 1 pound Walnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Energy	102% 2966kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2574% 41g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	16.3% 12g	30.2% 22g	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	0.56% 0.41g	15% 10.8g	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	% 0.36g	% 11g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	123% 69g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	12.5% 50μg	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	6.55% 5.9mg	53.4% 48mg	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	21% 3.18mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	44.5% 445mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	145% 1.3mg	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	165% 13mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	33.3% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Puree per 1 lb

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

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

• 1 pound of Walnuts has 13.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 8.9 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 26 times more Vitamin A, 1.3 times more Vitamin B3, 8.2 times more Vitamin C, 2.8 times more Vitamin E and 1.3 times more Vitamin K than English Walnuts.
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Walnuts vs Tomato Puree:

• 1 pound of Walnuts has 5.4 times more Calcium, 5.5 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 20.2 times more Manganese, 8.7 times more Phosphorus, 7 times more Selenium and 8.6 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 21.6 times more Water than English Walnuts.
• Both Walnuts and Tomato Puree contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 17.2 times more Energy, 310.5 times more Fat, 211.2 times more Saturated Fat, 2270 times more Omega 3, 464.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 9.2 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.9 times more Sugars and 26.4 times more Fructose than English Walnuts.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6