Comparing Nutrients in 1 pound Glazed Walnuts VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Glazed Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	78.2% 2268kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	18.5% 24g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	43% 16.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	67% 37.6g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	NA	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.3% 31.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	22.3% 0.51mg	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	NA	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	NA	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11% 414g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Glazed 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 Glazed Walnuts vs Tomato Sauce with Salt:

• 1 lb of Canned Tomato Sauce with Salt contains more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 pound of Glazed Walnuts has 5.1 times more Calcium and 1.3 times more Iron than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.3 times more Potassium and 14.5 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Tomato Sauce with Salt contain similar levels of Sodium per one pound.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 20.8 times more Energy, 119 times more Fat, 87.1 times more Saturated Fat, 9 times more Carbohydrate, 9 times more Sugars, 2.4 times more Fiber and 6.9 times more Protein than Tomato Sauce with Salt.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy