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Comparing Nutrients in 5 ounces WalnutsVS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Stewed Canned Tomatoes
12%
6%
82%
5 oz ▼

Macro Nutrients

32%927kcal
Energy
1.27%37kcal
927 kcalvs37 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
95%92g
Fat
0.28%0.27g
92 gvs0.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
27%8.7g
Saturated Fat
0.12%0.037g
8.7 gvs0.037 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
804%13g
Omega 3
0.27%0.004g
13 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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318%54g
Omega 6
0.62%0.1g
54 gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
15%19.4g
Carbohydrate
6.75%8.77g
19.4 gvs8.77 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.1%3.7g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.18%0.13g
Fructose
3.68%2.66g
≤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]
0.13 gvs2.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.11g
Glucose
%2.3g
0.11 gvs2.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.44g
Sucrose
%0.028g
3.44 gvs0.028 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
25%9.5g
Fiber
3.73%1.4g
9.5 gvs1.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
38.6%21.6g
Protein
2.3%1.3g
21.6 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.16%1.4μg
Vitamin A
1.4%12.8μg
RAE, retinol activity equivalents
1.4 μgvs12.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
40.3%0.48mg
Vitamin B1
5.43%0.065mg
Thiamine
0.48 mgvs0.065 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
16.4%0.21mg
Vitamin B2
3.8%0.05mg
Riboflavin
0.21 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
9.97%1.6mg
Vitamin B3
6.33%1mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16%0.81mg
Vitamin B5
3.23%0.16mg
Pantothenic acid
0.81 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
58.6%0.76mg
Vitamin B6
1.85%0.024mg
Pyridoxine
0.76 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
81.7%24.5μg
Vitamin B7
NA
Biotin
24.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
34.7%139μg
Vitamin B9
1.77%7.1μg
Folates and Folic Acid
139 μgvs7.1 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.05%1.84mg
Vitamin C
12.4%11mg
Ascorbic acid
1.84 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
6.6%0.99mg
Vitamin E
7.84%1.18mg
Tocopherols and Tocotrienols
0.99 mgvs1.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
3.2%3.83μg
Vitamin K
2.83%3.4μg
Phytomenadione or phylloquinone
3.83 μgvs3.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
4.8%48mg
139 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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250%2.25mg
Copper
17.6%0.16mg
2.25 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
51.6%4.12mg
Iron
23.6%1.9mg
4.12 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
53.3%224mg
Magnesium
4.05%17mg
224 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
210%4.84mg
Manganese
3.64%0.084mg
4.84 mgvs0.084 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
66%29.8μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
29.8 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
70%490mg
Phosphorus
4.05%28.3mg
490 mgvs28.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
18.4%625mg
Potassium
8.63%293mg
625 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
12.6%6.95μg
Selenium
1.55%0.85μg
6.95 μgvs0.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.19%2.83mg
Sodium
21%313mg
2.83 mgvs313 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
40%4.38mg
Zinc
2.2%0.24mg
4.38 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.16%5.77g
Water
3.5%130g
5.77 gvs130 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Walnuts vs Stewed Canned Tomatoes:
Comparing minerals per 5 ounces for Walnuts vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 5 ounces:



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