Comparing Nutrients in 7 ounces Walnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Energy	44.8% 1298kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1126% 18g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	0.96% 0.16g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	13.2% 9.6g	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	0.25% 0.18g	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 0g	g per day for Men 19-50 years
Fiber	35% 13.3g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	54% 30.2g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	19.4% 194mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Puree per 7 oz

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

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

• 7 ounces of Walnuts have 13.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 8.9 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 26 times more Vitamin A, 1.3 times more Vitamin B3, 8.2 times more Vitamin C, 2.8 times more Vitamin E and 1.3 times more Vitamin K than English Walnuts.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Tomato Puree:

• 7 ounces of Walnuts have 5.4 times more Calcium, 5.5 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 20.2 times more Manganese, 8.7 times more Phosphorus, 7 times more Selenium and 8.6 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 21.6 times more Water than English Walnuts.
• Both Walnuts and Tomato Puree contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 17.2 times more Energy, 310.5 times more Fat, 211.2 times more Saturated Fat, 2270 times more Omega 3, 464.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 9.2 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.9 times more Sugars and 26.4 times more Fructose than English Walnuts.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6