Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Dry Roasted Walnuts with Salt

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Dry Roasted Walnuts with Salt: 46.7g

Dry Roasted Walnuts with Salt have 40.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Dry Roasted Walnuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	66% 48g	2.3% 1.67g	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	34% 24.6g	NA	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	26.5% 15g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0.052% 0.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	10.6% 42.5μg	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	263% 236mg	0.73% 0.65mg	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	73.8% 11mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	62% 619mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	16.8% 70.5mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.5% 319mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.24% 2.33μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.055% 2.05g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Dry Roasted Walnuts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Dry Roasted Walnuts with Salt?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Dry Roasted Walnuts with Salt:

• 300 calories of Tomatoes in Juice with Salt have 803.8 times more Vitamin A, 44.4 times more Vitamin B1, 7.4 times more Vitamin B2, 12.9 times more Vitamin B3, 8.5 times more Vitamin B6, 3.5 times more Vitamin B9, 361.7 times more Vitamin C, 26.3 times more Vitamin E and 31.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• 300 calories of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Dry Roasted Walnuts with Salt:

• 300 calories of Tomatoes in Juice with Salt have 18.7 times more Calcium, 1.4 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 16.7 times more Potassium, 5.6 times more Selenium, 7.2 times more Sodium, 1.6 times more Zinc and 867.4 times more Water than Dry Roasted Walnuts with Salt.
• 300 calories of Dry Roasted Walnuts with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 7.8 times more Carbohydrate, 28.7 times more Sugars, 10.8 times more Fiber and 2.2 times more Protein than Dry Roasted Walnuts with Salt.
• While 300 kcal of Dry Roasted Walnuts with Salt contain 6 times more Fat, 3.9 times more Saturated Fat, 52.8 times more Omega 3 and 9.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3