Comparing Nutrients in 1 pound Tomato Paste VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Energy	13% 372kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	6.9% 5g	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	36.6% 26.5g	0.31% 0.23g	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	% 26g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 4.54g	g per day for Men 19-50 years
Fiber	49% 18.6g	81% 31g	38g per day for Men 19-50 years
Protein	35% 19.6g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	203% 2.64mg	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	13.6% 54.4μg	35% 141μg	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	110% 99mg	8.57% 7.7mg	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	130% 19.5mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Black Walnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	685% 6.17mg	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	169% 13.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	768% 17.7mg	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	53.8% 376mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	9% 333g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Black Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Black Walnuts:

• 1 pound of Tomato Paste has 38 times more Vitamin A, 6.5 times more Vitamin B3, 12.9 times more Vitamin C, 2.1 times more Vitamin E and 4.2 times more Vitamin K than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 11.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Black Walnuts:

• 1 pound of Tomato Paste has 1.9 times more Potassium and 29.5 times more Sodium than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.7 times more Calcium, 3.7 times more Copper, 4.8 times more Magnesium, 12.9 times more Manganese, 6.2 times more Phosphorus, 3.2 times more Selenium and 5.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Black Walnuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 2 times more Carbohydrate, 11.1 times more Sugars and 117 times more Fructose than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 7.5 times more Energy, 126.2 times more Fat, 34.8 times more Saturated Fat, 382.4 times more Omega 3, 222.1 times more Omega 6, 1.7 times more Fiber and 5.6 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6