Comparing Nutrients in 500 calories Glazed Walnuts VS Stewed Canned Tomatoes

Weight per 500 calories

• Glazed Walnuts: 100g
• Stewed Canned Tomatoes: 1923g

Glazed Walnuts have 19.2 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	92% 119g	130g per day for Men 19-50 years
Sugars	44.3% 32g	93% 67.7g	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	NA	50% 36g	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	NA	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25% 0.33mg	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	NA	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.1% 71mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	16% 1.3mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	NA	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	NA	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	NA	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	47.6% 1760g	3700g per day for Men 19-50 years

Glazed Walnuts VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Glazed Walnuts vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin C than Glazed Walnuts.
• 500 calories of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Glazed Walnuts vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 9.2 times more Calcium, 19.8 times more Iron, 17.2 times more Potassium, 9.5 times more Sodium and 280.3 times more Water than Glazed Walnuts.
• 500 calories of Glazed Walnuts lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glazed Walnuts have 9.8 times more Fat and 7.1 times more Saturated Fat than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Carbohydrate, 2.1 times more Sugars, 5.3 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber