Comparing Nutrients in 5 ounces Walnuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Energy	32% 927kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	86% 62.2g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	42.5% 170μg	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	2.05% 1.84mg	184% 165mg	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	6.6% 0.99mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Powder	Recommended Dietary Allowance
Calcium	14% 139mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	195% 1.76mg	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	51.6% 4.12mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Walnuts versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Walnuts vs Tomato Powder:

• 5 oz of Tomato Powder contain 862 times more Vitamin A, 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 8.1 times more Vitamin B3, 6.6 times more Vitamin B5, 89.8 times more Vitamin C, 17.5 times more Vitamin E and 18.1 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Powder provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Tomato Powder:

• 5 ounces of Walnuts have 1.3 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.7 times more Calcium, 1.6 times more Iron, 4.4 times more Potassium and 67 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Powder contain similar levels of Magnesium, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 2.2 times more Energy, 148.2 times more Fat, 98.8 times more Saturated Fat, 1297.1 times more Omega 3 and 222.8 times more Omega 6 than Tomato Powder.
• While 5 oz of Tomato Powder contain 5.4 times more Carbohydrate, 16.8 times more Sugars and 2.5 times more Fiber than English Walnuts.
• Both Walnuts and Tomato Powder offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6