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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	62.3% 81g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	749% 6.74mg	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	75.4% 6.03mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Roasted Walnuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 1 pound of Stewed Canned Tomatoes has 5.6 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 11.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 30.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin E per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 1 pound of Stewed Canned Tomatoes has 20.9 times more Water than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2.1 times more Calcium, 13.3 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 16.5 times more Phosphorus, 2.2 times more Potassium, 8.3 times more Selenium, 2.9 times more Sodium and 17.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Walnuts with Salt contains 24.7 times more Energy, 319.5 times more Fat, 206 times more Saturated Fat, 2831 times more Omega 3, 482.3 times more Omega 6, 2.9 times more Carbohydrate, 7.1 times more Fiber and 15.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein