Comparing Nutrients in 500 calories Walnuts VS Tomato Juice with Salt

Weight per 500 calories

• Walnuts: 76.5g
• Tomato Juice with Salt: 2941g

Walnuts have 38.5 times more energy per 100g than Tomato Juice with Salt. It has very high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Walnuts or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Walnuts	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	80% 104g	130g per day for Men 19-50 years
Sugars	2.75% 2g	105% 76g	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	0.095% 0.069g	54% 39g	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	% 0.061g	% 36.8g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 0g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	31% 11.8g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	147% 588μg	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	1.1% 0.99mg	2291% 2062mg	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	3.57% 0.54mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	28% 2.22mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	75% 2772g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Walnuts vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 884.8 times more Vitamin A, 11.3 times more Vitamin B1, 20 times more Vitamin B2, 23 times more Vitamin B3, 5 times more Vitamin B6, 7.9 times more Vitamin B9, 2074.5 times more Vitamin C, 17.6 times more Vitamin E and 32.8 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Tomato Juice with Salt:

• English Walnuts have 1.3 times more Manganese than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 3.9 times more Calcium, 5.2 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 18.9 times more Potassium, 3.9 times more Selenium, 4866.5 times more Sodium, 1.4 times more Zinc and 890.8 times more Water than English Walnuts.
• Both English Walnuts and Canned Tomato Juice with Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 5.8 times more Fat, 8.4 times more Saturated Fat, 47.2 times more Omega 3 and 45 times more Omega 6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 9.9 times more Carbohydrate, 38 times more Sugars, 568.5 times more Fructose, 2.3 times more Fiber and 2.1 times more Protein than English Walnuts.
• Both English Walnuts and Canned Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.