Comparing Nutrients in 1 pound Tomato Puree VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Energy	5.94% 172kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	48% 62g	130g per day for Men 19-50 years
Sugars	30.2% 22g	16.3% 12g	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	15% 10.8g	0.56% 0.41g	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	% 11g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	111% 445μg	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	53.4% 48mg	6.55% 5.9mg	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	59.6% 8.94mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	799% 7.2mg	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	101% 8.07mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Walnuts per 1 lb

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

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

• 1 pound of Tomato Puree has 26 times more Vitamin A, 1.3 times more Vitamin B3, 8.2 times more Vitamin C, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Walnuts.
• While 1 lb of English Walnuts contains 13.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 8.9 times more Vitamin B9 than Canned Tomato Puree.
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Walnuts:

• 1 pound of Tomato Puree has 21.6 times more Water than Walnuts.
• While 1 lb of English Walnuts contains 5.4 times more Calcium, 5.5 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 20.2 times more Manganese, 8.7 times more Phosphorus, 7 times more Selenium and 8.6 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Walnuts contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 1.9 times more Sugars and 26.4 times more Fructose than Walnuts.
• While 1 lb of English Walnuts contains 17.2 times more Energy, 310.5 times more Fat, 211.2 times more Saturated Fat, 2270 times more Omega 3, 464.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 9.2 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6