Comparing Nutrients in 5 ounces Tomato Powder VS Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Powder VS Walnuts per 5 oz

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

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

• 5 ounces of Tomato Powder have 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, 1.2 times more Vitamin B9, 89.8 times more Vitamin C, 17.5 times more Vitamin E and 18.1 times more Vitamin K than Walnuts.
• Both Tomato Powder and Walnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Walnuts:

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

Comparison of macro-nutrients per 5 ounces:

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