Comparing Nutrients in 1 pound Walnuts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	102% 2966kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2574% 41g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	14% 18g	130g per day for Men 19-50 years
Sugars	16.3% 12g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	123% 69g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	44.5% 445mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Walnuts vs Cooked Ripe Red Tomatoes:

• English Walnuts have 9.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 6.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 17.5 times more Vitamin C than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Walnuts vs Cooked Ripe Red Tomatoes:

• English Walnuts have 8.9 times more Calcium, 21.1 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 32.5 times more Manganese, 12.4 times more Phosphorus, 2 times more Potassium, 9.8 times more Selenium and 22.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 23.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 36.3 times more Energy, 592.8 times more Fat, 408.4 times more Saturated Fat, 4540 times more Omega 3, 907 times more Omega 6, 3.4 times more Carbohydrate, 9.6 times more Fiber and 16 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 14.6 times more Fructose than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.