Comparing Nutrients in 1 pound Walnuts VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	102% 2966kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2574% 41g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	18.5% 24g	130g per day for Men 19-50 years
Sugars	16.3% 12g	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.32g	g per day for Men 19-50 years
Fiber	80% 30.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	123% 69g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	34% 0.44mg	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	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	6.55% 5.9mg	35.3% 31.8mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	44.5% 445mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	22.3% 0.51mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Sauce with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Walnuts vs Tomato Sauce with Salt:

• 1 pound of Walnuts has 14.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 5.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 22 times more Vitamin A, 5.4 times more Vitamin C and 2.1 times more Vitamin E than English Walnuts.
• Both Walnuts and Tomato Sauce with Salt provide similar amounts of Vitamin B3 and Vitamin K per one pound.
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Walnuts vs Tomato Sauce with Salt:

• 1 pound of Walnuts has 7 times more Calcium, 13.8 times more Copper, 3 times more Iron, 10.5 times more Magnesium, 30.2 times more Manganese, 12.8 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 14 times more Zinc than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 237 times more Sodium and 22.4 times more Water than English Walnuts.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 27.3 times more Energy, 217.4 times more Fat, 149.4 times more Saturated Fat, 1816 times more Omega 3, 331.2 times more Omega 6, 2.6 times more Carbohydrate, 4.5 times more Fiber and 12.7 times more Protein than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.4 times more Sugars and 18.6 times more Fructose than English Walnuts.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6