Comparing Nutrients in 300 calories Tomato Powder VS Walnuts

Weight per 300 calories

• Tomato Powder: 99g
• Walnuts: 46g

English Walnuts have 2.2 times more energy per unit of mass than Tomato Powder, which is very high in comparison to other foods. Tomato Powder having high energy density.

Discover which food has more nutrients per 300 calories - Tomato Powder or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	60% 43.6g	1.65% 1.2g	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	NA	0.057% 0.041g	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	NA	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	43% 16.4g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	23% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Vitamin A	95% 856μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	11.2% 45μg	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	129% 116mg	0.66% 0.6mg	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	81% 12mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Walnuts	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	81% 0.73mg	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	56.6% 4.53mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 293mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	0.05% 1.87g	3700g per day for Men 19-50 years

Tomato Powder VS Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Powder or Walnuts?

Lets compare vitamin content per 300 calories of Tomato Powder vs Walnuts:

• 300 calories of Tomato Powder have 1866.7 times more Vitamin A, 5.8 times more Vitamin B1, 11 times more Vitamin B2, 17.6 times more Vitamin B3, 14.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 194.4 times more Vitamin C, 37.9 times more Vitamin E and 39.1 times more Vitamin K than Walnuts.
• 300 calories of Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Tomato Powder as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Powder vs Walnuts:

• 300 calories of Tomato Powder have 3.7 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 9.5 times more Potassium, 2.3 times more Selenium and 145.1 times more Sodium than Walnuts.
• Both Tomato Powder and Walnuts contain similar levels of Zinc per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Powder have 11.8 times more Carbohydrate, 36.4 times more Sugars, 5.3 times more Fiber and 1.8 times more Protein than Walnuts.
• While 300 kcal of English Walnuts contain 68.4 times more Fat, 45.6 times more Saturated Fat, 599 times more Omega 3 and 102.9 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Walnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate