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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	84.8% 32.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	13% 0.15mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.54% 20g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and 4.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 15.3 times more Vitamin B1, 15.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Dry Roasted Walnuts with Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 21.5 times more Water than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 3.6 times more Calcium, 16.5 times more Copper, 9.9 times more Iron, 13.7 times more Magnesium, 23.5 times more Phosphorus, 4.3 times more Potassium, 12.5 times more Selenium, 1.6 times more Sodium and 22.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Walnuts with Salt contains 42.9 times more Energy, 758.9 times more Fat, 487 times more Saturated Fat, 8493 times more Omega 3, 1230.6 times more Omega 6, 4.9 times more Carbohydrate and 20.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein