Comparing Nutrients in 500 calories Walnuts VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Walnuts: 76.5g
• Cooked Ripe Red Tomatoes: 2778g

Walnuts have 36.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Walnuts or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	2.75% 2g	95% 69g	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	50% 36.4g	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	% 32.8g	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	51% 19.4g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	231% 2.1mg	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	28% 2.22mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Walnuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 872 times more Vitamin A, 3.8 times more Vitamin B1, 5.3 times more Vitamin B2, 17.2 times more Vitamin B3, 8.2 times more Vitamin B5, 5.3 times more Vitamin B6, 4.8 times more Vitamin B9, 637.2 times more Vitamin C, 29.1 times more Vitamin E and 37.7 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 4.1 times more Calcium, 1.7 times more Copper, 8.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Phosphorus, 18 times more Potassium, 3.7 times more Selenium, 199.8 times more Sodium, 1.6 times more Zinc and 842.2 times more Water than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 16.3 times more Fat, 11.2 times more Saturated Fat, 125 times more Omega 3 and 25 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.6 times more Carbohydrate, 34.7 times more Sugars, 528.9 times more Fructose, 3.8 times more Fiber and 2.3 times more Protein than English Walnuts.
• Both English Walnuts and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.