Comparing Nutrients in 7 ounces Black Walnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Black Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	3% 2.2g	9.63% 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	0.14% 0.099g	5.15% 3.73g	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	% 0.099g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.04g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	2.6% 0.034mg	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	15.4% 61.5μg	2.5% 9.92μg	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	3.75% 3.37mg	17.4% 15.7mg	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	27.5% 4.13mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12% 121mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	24.7% 0.22mg	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	77.4% 6.2mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	5.1% 0.12mg	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	145% 1018mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Walnuts versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Walnuts vs Stewed Canned Tomatoes:

• 7 ounces of Black Walnuts have 1.2 times more Vitamin B1, 3.7 times more Vitamin B2, 14.6 times more Vitamin B5, 34.3 times more Vitamin B6, 6.2 times more Vitamin B9 and 2.5 times more Vitamin E than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 4.6 times more Vitamin C than Dried Black Walnuts.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin C
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dried Black Walnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Black Walnuts vs Stewed Canned Tomatoes:

• 7 ounces of Black Walnuts have 1.8 times more Calcium, 12.1 times more Copper, 2.3 times more Iron, 16.8 times more Magnesium, 66 times more Manganese, 25.7 times more Phosphorus, 2.5 times more Potassium, 28.3 times more Selenium and 19.8 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 110.5 times more Sodium and 20.1 times more Water than Dried Black Walnuts.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Walnuts have 23.8 times more Energy, 312.3 times more Fat, 134 times more Saturated Fat, 892.3 times more Omega 3, 456.2 times more Omega 6, 1.5 times more Carbohydrate, 6.8 times more Fiber and 26.4 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.2 times more Sugars and 37.6 times more Fructose than Dried Black Walnuts.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein