Comparing Nutrients in 300 calories Tomatoes VS Glazed Walnuts

Weight per 300 calories

• Tomatoes: 1667g
• Glazed Walnuts: 60g

Glazed Walnuts have 27.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	22% 28.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	26.6% 19.3g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	26% 14.7g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Glazed Walnuts	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	NA	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	NA	700mg per day for Men 19-50 years
Potassium	116% 3950mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	NA	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Tomatoes vs Glazed Walnuts:

• Raw Ripe Red Tomatoes have 3.9 times more Calcium, 5.8 times more Iron, 28.4 times more Potassium and 418.1 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 3.2 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.3 times more Carbohydrate, 2.3 times more Sugars, 9.3 times more Fiber and 3 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 6.4 times more Fat and 4.6 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.