Comparing Nutrients in 500 calories Tomato Paste VS Glazed Walnuts

Weight per 500 calories

• Tomato Paste: 610g
• Glazed Walnuts: 100g

Glazed Walnuts have 6.1 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tomato Paste	Glazed Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	NA	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	102% 74.3g	44.3% 32g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	47% 26.3g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	NA	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	18.3% 73μg	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	148% 134mg	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	175% 26.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Glazed Walnuts	Recommended Dietary Allowance
Calcium	22% 220mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	NA	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	227% 18mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	NA	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	72.3% 506mg	NA	700mg per day for Men 19-50 years
Potassium	182% 6183mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	NA	11mg per day for Men 19-50 years
Water	12% 448g	0.17% 6.3g	3700g per day for Men 19-50 years

Tomato Paste VS Glazed Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Glazed Walnuts?

Lets compare vitamin content per 500 calories of Tomato Paste vs Glazed Walnuts:

• 500 calories of Tomato Paste have more Vitamin C than Glazed Walnuts.
• 500 calories of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Tomato Paste vs Glazed Walnuts:

• 500 calories of Tomato Paste have 3.1 times more Calcium, 14.1 times more Iron, 26.7 times more Potassium and 71.4 times more Water than Glazed Walnuts.
• Both Tomato Paste and Glazed Walnuts contain similar levels of Sodium per 500 calories.
• 500 calories of Glazed Walnuts lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 2.4 times more Carbohydrate, 2.3 times more Sugars, 6.9 times more Fiber and 3.2 times more Protein than Glazed Walnuts.
• While 500 kcal of Glazed Walnuts contain 12.5 times more Fat and 5.9 times more Saturated Fat than Canned Tomato Paste.
• Both Tomato Paste and Glazed Walnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber