Comparing Nutrients in 7 ounces Walnuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	44.8% 1298kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1126% 18g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	33.3% 24g	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	0.25% 0.18g	16% 11.6g	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	% 0.16g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 0.6g	g per day for Men 19-50 years
Fiber	35% 13.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	54% 30.2g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	5.95% 24μg	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	2.87% 2.58mg	48.3% 43.5mg	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	9.26% 1.4mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	19.4% 194mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	80.5% 0.72mg	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	72% 5.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Walnuts vs Tomato Paste:

• 7 ounces of Walnuts have 5.7 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2.7 times more Vitamin B3, 16.8 times more Vitamin C, 6.1 times more Vitamin E and 4.2 times more Vitamin K than English Walnuts.
• Both Walnuts and Tomato Paste provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Tomato Paste:

• 7 ounces of Walnuts have 2.7 times more Calcium, 4.3 times more Copper, 3.8 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus and 4.9 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.3 times more Potassium and 29.5 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Paste contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 8 times more Energy, 138.7 times more Fat, 61.3 times more Saturated Fat, 1297.1 times more Omega 3, 250.6 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than English Walnuts.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6