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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	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	0.94% 0.91g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	62.3% 81g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	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	17% 2.7mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	749% 6.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 9.8 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 14.1 times more Vitamin B1, 15.7 times more Vitamin B2, 3.7 times more Vitamin B3, 6.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw 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 Tomatoes vs Dry Roasted Walnuts with Salt:

• Raw Ripe Red Tomatoes have 21.5 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.1 times more Calcium, 25.2 times more Copper, 9.5 times more Iron, 13.7 times more Magnesium, 13.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 128.6 times more Sodium and 17.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt contain 35.7 times more Energy, 303.6 times more Fat, 191.3 times more Saturated Fat, 2831 times more Omega 3, 446.1 times more Omega 6, 4.6 times more Carbohydrate, 1.4 times more Sugars, 5.9 times more Fiber and 16.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.