Comparing Nutrients in 300 calories Tomato Puree VS Walnuts

Weight per 300 calories

• Tomato Puree: 790g
• Walnuts: 46g

English Walnuts have 17.2 times more energy per unit of mass than Canned Tomato Puree, which is very high in comparison to other foods. Tomato Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	54.5% 71g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	26% 18.8g	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	% 19.3g	% 0.037g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	23.3% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Vitamin A	23% 205μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Calcium	14.2% 142mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	176% 14mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	45% 316mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	18.8% 694g	0.05% 1.87g	3700g per day for Men 19-50 years

Tomato Puree VS Walnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Puree have 447.5 times more Vitamin A, 1.3 times more Vitamin B1, 9.2 times more Vitamin B2, 22.4 times more Vitamin B3, 13.3 times more Vitamin B5, 4 times more Vitamin B6, 1.9 times more Vitamin B9, 140.3 times more Vitamin C, 48.4 times more Vitamin E and 21.7 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 Canned Tomato Puree as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Walnuts:

• 300 calories of Tomato Puree have 3.2 times more Calcium, 3.1 times more Copper, 10.5 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 17.1 times more Potassium, 2.5 times more Selenium, 240.9 times more Sodium, 2 times more Zinc and 371.6 times more Water than Walnuts.
• Both Tomato Puree and Walnuts contain similar levels of Manganese 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 Puree have 11.3 times more Carbohydrate, 31.8 times more Sugars, 455.1 times more Fructose, 4.9 times more Fiber and 1.9 times more Protein than Walnuts.
• While 300 kcal of English Walnuts contain 18 times more Fat, 12.3 times more Saturated Fat, 131.9 times more Omega 3 and 27 times more Omega 6 than Canned Tomato Puree.
• Both Tomato Puree and Walnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate