Comparing Nutrients in 5 ounces Glazed Walnuts VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Glazed Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	24.4% 709kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	20.6% 27g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	NA	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.6% 0.31mg	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	NA	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	10% 101mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	NA	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	NA	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Glazed 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 Glazed Walnuts vs Tomato Paste:

• 5 oz of Canned Tomato Paste contain more Vitamin C than Glazed Walnuts.
• 5 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Glazed Walnuts vs Tomato Paste:

• 5 ounces of Glazed Walnuts have 2 times more Calcium and 7.6 times more Sodium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.3 times more Iron and 4.4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 6.1 times more Energy, 76 times more Fat, 35.7 times more Saturated Fat, 2.5 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Protein than Tomato Paste.
• Both Glazed Walnuts and Tomato Paste offer comparable quantities of Fiber per five ounces.