Comparing Nutrients in 300 calories Walnuts VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Walnuts: 46g
• Cooked Ripe Red Tomatoes: 1667g

Walnuts have 36.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Walnuts or Cooked Ripe Red Tomatoes?

Macros Ratio

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

Macro Nutrients

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	57.2% 41.5g	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% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	8.1% 3.07g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.5% 45mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 872 times more Vitamin A, 3.8 times more Vitamin B1, 5.3 times more Vitamin B2, 17.2 times more Vitamin B3, 8.2 times more Vitamin B5, 5.3 times more Vitamin B6, 4.8 times more Vitamin B9, 637.2 times more Vitamin C, 29.1 times more Vitamin E and 37.7 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 4.1 times more Calcium, 1.7 times more Copper, 8.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Phosphorus, 18 times more Potassium, 3.7 times more Selenium, 199.8 times more Sodium, 1.6 times more Zinc and 842.2 times more Water than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 16.3 times more Fat, 11.2 times more Saturated Fat, 125 times more Omega 3 and 25 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.6 times more Carbohydrate, 34.7 times more Sugars, 528.9 times more Fructose, 3.8 times more Fiber and 2.3 times more Protein than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.