Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	62.3% 81g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	NA	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	184% 2.4mg	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	9.07% 36.3μg	103% 413μg	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	63.5% 57mg	7.06% 6.35mg	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	18% 2.68mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	749% 6.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	11% 77mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dry Roasted Walnuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Dry Roasted Walnuts with Salt:

• 1 pound of Tomatoes in Juice with Salt has 20 times more Vitamin A and 9 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 5.4 times more Vitamin B2, 3.1 times more Vitamin B3, 4.7 times more Vitamin B6, 11.4 times more Vitamin B9, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Dry Roasted Walnuts with Salt:

• 1 pound of Tomatoes in Juice with Salt has 21.6 times more Water than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2.2 times more Calcium, 28.6 times more Copper, 4.5 times more Iron, 15.1 times more Magnesium, 19.4 times more Phosphorus, 2.4 times more Potassium, 7.1 times more Selenium, 5.6 times more Sodium and 24.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Walnuts with Salt contains 40.2 times more Energy, 242.8 times more Fat, 157.6 times more Saturated Fat, 2123.3 times more Omega 3, 367.9 times more Omega 6, 5.1 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 18.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein