Comparing Nutrients in 1 pound Tomatoes VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomatoes	Walnuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Walnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 10.5 times more Vitamin C and 2.9 times more Vitamin K than English Walnuts.
• While English Walnuts contain 9.2 times more Vitamin B1, 7.9 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B5, 6.7 times more Vitamin B6, 36.9 times more Vitamin B7, 6.5 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Walnuts:

• Raw Ripe Red Tomatoes have 23.2 times more Water than English Walnuts.
• While English Walnuts contain 9.8 times more Calcium, 26.9 times more Copper, 10.8 times more Iron, 14.4 times more Magnesium, 29.9 times more Manganese, 14.4 times more Phosphorus, 1.9 times more Potassium, more Selenium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 15.2 times more Fructose than English Walnuts.
• While English Walnuts contain 36.3 times more Energy, 326.1 times more Fat, 218.8 times more Saturated Fat, 3026.7 times more Omega 3, 476.2 times more Omega 6, 3.5 times more Carbohydrate, 5.6 times more Fiber and 17.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and English Walnuts have similar amounts of Sugars per 1 lb.
• Both Raw Ripe Red Tomatoes as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.