Comparing Nutrients in 300 calories Walnuts VS Stewed Canned Tomatoes

Weight per 300 calories

• Walnuts: 46g
• Stewed Canned Tomatoes: 1154g

Walnuts have 25.2 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Walnuts or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	56% 40.6g	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	0.057% 0.041g	30% 21.7g	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	% 0.037g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.23g	g per day for Men 19-50 years
Fiber	8.1% 3.07g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	14.4% 57.7μg	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	0.66% 0.6mg	101% 91mg	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	2.14% 0.32mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.5% 45mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	144% 1.3mg	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	16.7% 1.33mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 1.3 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 226.4 times more Vitamin A, 3.4 times more Vitamin B1, 5.9 times more Vitamin B2, 16 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B9, 152.9 times more Vitamin C, 29.8 times more Vitamin E and 22.4 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Stewed Canned Tomatoes:

• English Walnuts have 2.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 8.7 times more Calcium, 1.8 times more Copper, 11.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 11.8 times more Potassium, 3.1 times more Selenium, 2779.5 times more Sodium, 1.4 times more Zinc and 565.7 times more Water than English Walnuts.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 13.6 times more Fat, 9.4 times more Saturated Fat, 120.3 times more Omega 3 and 20.5 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.4 times more Carbohydrate, 33.9 times more Sugars, 525.4 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than English Walnuts.
• Both English Walnuts and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both English Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.