Comparing Nutrients in 5 ounces Tomato Sauce with Salt VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Walnuts	9%	84%	7%

Macro Nutrients

	Tomato Sauce with Salt	Walnuts	Recommended Dietary Allowance
Energy	1.17% 34kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.53g	15% 19.4g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 3.44g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	25% 9.5g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.2% 12.8μg	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	11% 9.92mg	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	13.6% 2.04mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Walnuts	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	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	5.47% 38.3mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Salt 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 Sauce with Salt vs Walnuts:

• 5 ounces of Tomato Sauce with Salt have 22 times more Vitamin A, 5.4 times more Vitamin C and 2.1 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 14.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 5.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Walnuts provide similar amounts of Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Salt vs Walnuts:

• 5 ounces of Tomato Sauce with Salt have 237 times more Sodium and 22.4 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 7 times more Calcium, 13.8 times more Copper, 3 times more Iron, 10.5 times more Magnesium, 30.2 times more Manganese, 12.8 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 14 times more Zinc than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce with Salt have 1.4 times more Sugars and 18.6 times more Fructose than Walnuts.
• While 5 oz of English Walnuts contain 27.3 times more Energy, 217.4 times more Fat, 149.4 times more Saturated Fat, 1816 times more Omega 3, 331.2 times more Omega 6, 2.6 times more Carbohydrate, 4.5 times more Fiber and 12.7 times more Protein than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6