Comparing Nutrients in 1 pound Glazed Walnuts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Glazed Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	78.2% 2268kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	14% 18g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	67% 37.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	32.2% 322mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11.6% 428g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 6.5 times more Calcium, 1.9 times more Iron and 40.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 15 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 27.8 times more Energy, 324.6 times more Fat, 238.1 times more Saturated Fat, 11.9 times more Carbohydrate, 12.9 times more Sugars, 5.1 times more Fiber and 8.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Glazed Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.