Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Walnuts	9%	84%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Walnuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	48% 62g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Walnuts	Recommended Dietary Allowance
Calcium	5% 50mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Walnuts:

• 1 pound of Cooked Ripe Red Tomatoes has 24 times more Vitamin A and 17.5 times more Vitamin C than Walnuts.
• While 1 lb of English Walnuts contains 9.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 7.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Walnuts provide similar amounts of Vitamin E and Vitamin K per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Walnuts:

• 1 pound of Cooked Ripe Red Tomatoes has 23.2 times more Water than Walnuts.
• While 1 lb of English Walnuts contains 8.9 times more Calcium, 21.1 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 32.5 times more Manganese, 12.4 times more Phosphorus, 2 times more Potassium, 9.8 times more Selenium and 22.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of English Walnuts contains 36.3 times more Energy, 592.8 times more Fat, 408.4 times more Saturated Fat, 4540 times more Omega 3, 907 times more Omega 6, 3.4 times more Carbohydrate, 9.6 times more Fiber and 16 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Walnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein