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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	63% 45.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Glazed Walnuts	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	NA	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	NA	11mg per day for Men 19-50 years
Water	3.6% 134g	0.24% 8.9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Glazed 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 Glazed Walnuts:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Glazed Walnuts.
• 5 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 5 ounces of Canned Tomatoes with Green Chilies have 15 times more Water than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 3.6 times more Calcium, 5 times more Iron and 2.2 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Glazed Walnuts contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Glazed Walnuts contain 33.3 times more Energy, 446.4 times more Fat, 324.6 times more Saturated Fat, 13.1 times more Carbohydrate and 12 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein