Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Glazed Walnuts

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Glazed Walnuts: 100g

Glazed Walnuts have 33.3 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is very high in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.47% 3.6g	38g per day for Men 19-50 years
Protein	41% 23g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Calcium	66.7% 667mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	108% 8.67mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	NA	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	66.7% 467mg	NA	700mg per day for Men 19-50 years
Potassium	105% 3567mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	891% 13367mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	NA	11mg per day for Men 19-50 years
Water	85% 3141g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Glazed Walnuts:

• Canned Red Ripe Tomatoes with Green Chilies have more Vitamin C than Glazed Walnuts.

Comparing minerals per 500 calories for Canned Tomatoes with Green Chilies vs Glazed Walnuts:

• Canned Red Ripe Tomatoes with Green Chilies have 9.4 times more Calcium, 6.7 times more Iron, 15.4 times more Potassium, 30 times more Sodium and 500.2 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes with Green Chilies have 2.5 times more Carbohydrate and 2.8 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 13.4 times more Fat and 9.7 times more Saturated Fat than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Glazed Walnuts have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.