Comparing Nutrients in 5 ounces Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	32% 927kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.44% 0.14g	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	1.27% 0.22g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.43g	g per day for Men 19-50 years
Fiber	25% 9.5g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	14% 139mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	57.5% 0.52mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	18.6% 0.43mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	42.3% 1437mg	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	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Paste per 5 oz

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

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

• 5 ounces of Walnuts have 5.7 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2.7 times more Vitamin B3, 16.8 times more Vitamin C, 6.1 times more Vitamin E and 4.2 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Paste provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Tomato Paste:

• 5 ounces of Walnuts have 2.7 times more Calcium, 4.3 times more Copper, 3.8 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus and 4.9 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.3 times more Potassium and 29.5 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Paste contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 8 times more Energy, 138.7 times more Fat, 61.3 times more Saturated Fat, 1297.1 times more Omega 3, 250.6 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than English Walnuts.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6