Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	62.3% 81g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Dry Roasted Walnuts with Salt:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 16.3 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 14.5 times more Vitamin B1, 13.5 times more Vitamin B2, 4.2 times more Vitamin B3, 6.7 times more Vitamin B6, 7 times more Vitamin B9 and 1.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Roasted Walnuts with Salt have similar amounts of Vitamin K per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Dry Roasted Walnuts with Salt:

• Cooked Ripe Red Tomatoes have 21.5 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 6.5 times more Calcium, 19.8 times more Copper, 3.8 times more Iron, 16.8 times more Magnesium, 11.8 times more Phosphorus, 2.1 times more Potassium, 10 times more Selenium, 58.5 times more Sodium and 21.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt contain 35.7 times more Energy, 551.9 times more Fat, 357.1 times more Saturated Fat, 4246.5 times more Omega 3, 849.7 times more Omega 6, 4.5 times more Carbohydrate, 1.4 times more Sugars, 10.1 times more Fiber and 15 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.