Comparing Nutrients in 1 pound Glazed Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	78.2% 2268kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	21.6% 28g	130g per day for Men 19-50 years
Sugars	201% 146g	22% 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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	43% 16.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	67% 37.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	32.2% 322mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	NA	56.4% 0.51mg	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	73% 5.85mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	27.6% 939mg	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	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	NA	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Glazed Walnuts versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Glazed Walnuts vs Stewed Canned Tomatoes:

• 1 lb of Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes:

• 1 pound of Glazed Walnuts has 2.1 times more Calcium and 2 times more Sodium than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 14.6 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Stewed Canned Tomatoes contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 19.2 times more Energy, 187.9 times more Fat, 137.3 times more Saturated Fat, 7.7 times more Carbohydrate, 9.1 times more Sugars, 3.6 times more Fiber and 9.1 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein