Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Black Walnuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	25.4% 9.64g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Black Walnuts	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	63.6% 0.83mg	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	3.2% 12.8μg	11% 44μg	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	9.76% 8.8mg	2.68% 2.4mg	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	NA	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Black Walnuts	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	214% 1.93mg	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	4.6% 0.37mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	240% 5.52mg	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	2.83% 20mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.17% 6.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Black Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Black Walnuts:

• 5 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.4 times more Vitamin B3 and 3.6 times more Vitamin C than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 11.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Black Walnuts:

• 5 ounces of Canned Tomatoes with Green Chilies have 200.5 times more Sodium and 20.7 times more Water than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 3.1 times more Calcium, 15.1 times more Copper, 12 times more Iron, 18.3 times more Magnesium, 29.5 times more Manganese, 36.6 times more Phosphorus, 4.9 times more Potassium, 42.5 times more Selenium and 25.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Black Walnuts contain 41.3 times more Energy, 741.6 times more Fat, 316.6 times more Saturated Fat, 2677 times more Omega 3, 1164.1 times more Omega 6, 2.6 times more Carbohydrate and 34.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein