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Comparing Nutrients in 500 calories WalnutsVS Tomatoes

Weight per 500 calories

Walnuts
76.5g
Tomatoes
2778g

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

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

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Tomatoes
17%
9%
74%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
51.4%50g
Fat
5.73%5.56g
50 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14.6%4.7g
Saturated Fat
2.43%0.78g
4.7 gvs0.78 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
434%6.94g
Omega 3
5.2%0.083g
6.94 gvs0.083 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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171%29g
Omega 6
13%2.22g
29 gvs2.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.06%10.5g
Carbohydrate
83%108g
10.5 gvs108 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.75%2g
Sugars
101%73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2 gvs73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.095%0.069g
Fructose
52.5%38g
≤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]
0.069 gvs38 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.061g
Glucose
%34.7g
0.061 gvs34.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.86g
Sucrose
%0g
1.86 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
13.5%5.12g
Fiber
87.7%33.3g
5.12 gvs33.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
20.8%11.6g
Protein
43.7%24.4g
11.6 gvs24.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.085%0.76μg
Vitamin A
130%1167μg
RAE, retinol activity equivalents
0.76 μgvs1167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
21.7%0.26mg
Vitamin B1
85.6%1.03mg
Thiamine
0.26 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
8.82%0.11mg
Vitamin B2
40.6%0.53mg
Riboflavin
0.11 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
5.38%0.86mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
0.86 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.7%0.44mg
Vitamin B5
49.4%2.47mg
Pantothenic acid
0.44 mgvs2.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
31.6%0.41mg
Vitamin B6
171%2.22mg
Pyridoxine
0.41 mgvs2.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44%13.2μg
Vitamin B7
43.4%13μg
Biotin
13.2 μgvs13 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
18.7%75μg
Vitamin B9
104%417μg
Folates and Folic Acid
75 μgvs417 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.1%0.99mg
Vitamin C
423%381mg
Ascorbic acid
0.99 mgvs381 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.57%0.54mg
Vitamin E
100%15mg
Tocopherols and Tocotrienols
0.54 mgvs15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.72%2.06μg
Vitamin K
183%219μg
Phytomenadione or phylloquinone
2.06 μgvs219 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.5%75mg
Calcium
27.8%278mg
75 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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135%1.2mg
Copper
182%1.64mg
1.2 mgvs1.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
1.6%64μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs64 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.22mg
Iron
94%7.5mg
2.22 mgvs7.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.8%121mg
Magnesium
72.8%306mg
121 mgvs306 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
113%2.6mg
Manganese
138%3.17mg
2.6 mgvs3.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
35.7%16μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
16 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.8%265mg
Phosphorus
95%667mg
265 mgvs667 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.9%337mg
Potassium
194%6583mg
337 mgvs6583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.8%3.75μg
Selenium
0%0μg
3.75 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.1%1.53mg
Sodium
9.26%139mg
1.53 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
21.5%2.36mg
Zinc
43%4.72mg
2.36 mgvs4.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.084%3.1g
Water
71%2626g
3.1 gvs2626 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Walnuts vs Tomatoes:
Comparing minerals per 500 calories for Walnuts vs Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: