Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.98% 5.06g	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	3.68% 2.66g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	57.4% 0.75mg	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	1.77% 7.1μg	32.2% 129μg	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	12.4% 11mg	2.2% 2mg	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	7.84% 1.18mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	234% 2.1mg	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	23.6% 1.9mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	4.05% 28.3mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Roasted Walnuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 5 ounces of Stewed Canned Tomatoes have 5.6 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 11.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 30.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Dry Roasted Walnuts with Salt:

• 5 ounces of Stewed Canned Tomatoes have 20.9 times more Water than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 2.1 times more Calcium, 13.3 times more Copper, 1.9 times more Iron, 12.6 times more Magnesium, 16.5 times more Phosphorus, 2.2 times more Potassium, 8.3 times more Selenium, 2.9 times more Sodium and 17.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Walnuts with Salt contain 24.7 times more Energy, 319.5 times more Fat, 206 times more Saturated Fat, 2831 times more Omega 3, 482.3 times more Omega 6, 2.9 times more Carbohydrate, 7.1 times more Fiber and 15.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dry Roasted Walnuts with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein