Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Walnuts	9%	84%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Walnuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	15% 19.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.44g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	25% 9.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Walnuts	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	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

	Cooked Ripe Red Tomatoes	Walnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12% 0.96mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Walnuts:

• 5 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 17.5 times more Vitamin C than Walnuts.
• While 5 oz of English Walnuts contain 9.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 7.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Walnuts provide similar amounts of Vitamin E and Vitamin K per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Walnuts:

• 5 ounces of Cooked Ripe Red Tomatoes have 23.2 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 8.9 times more Calcium, 21.1 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 32.5 times more Manganese, 12.4 times more Phosphorus, 2 times more Potassium, 9.8 times more Selenium and 22.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English Walnuts contain 36.3 times more Energy, 592.8 times more Fat, 408.4 times more Saturated Fat, 4540 times more Omega 3, 907 times more Omega 6, 3.4 times more Carbohydrate, 9.6 times more Fiber and 16 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Walnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein