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Comparing Nutrients in 7 ounces WalnutsVS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Stewed Canned Tomatoes
12%
6%
82%
7 oz ▼

Macro Nutrients

44.8%1298kcal
Energy
1.78%51.6kcal
1298 kcalvs51.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
133%129g
Fat
0.39%0.38g
129 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
38%12g
Saturated Fat
0.16%0.052g
12 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1126%18g
Omega 3
0.37%0.006g
18 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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445%75.6g
Omega 6
0.86%0.15g
75.6 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
21%27.2g
Carbohydrate
9.45%12.3g
27.2 gvs12.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.14%5.18g
Sugars
9.63%7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.18 gvs7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.25%0.18g
Fructose
5.15%3.73g
≤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]
0.18 gvs3.73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.16g
Glucose
%3.23g
0.16 gvs3.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%4.82g
Sucrose
%0.04g
4.82 gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
35%13.3g
Fiber
5.22%2g
13.3 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
54%30.2g
Protein
3.22%1.8g
30.2 gvs1.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
2%18μg
RAE, retinol activity equivalents
2 μgvs18 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
56.4%0.68mg
Vitamin B1
7.6%0.091mg
Thiamine
0.68 mgvs0.091 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
23%0.3mg
Vitamin B2
5.34%0.069mg
Riboflavin
0.3 mgvs0.069 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
14%2.23mg
Vitamin B3
8.86%1.4mg
Niacin, nicotinic acid, niacinamide
2.23 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.6%1.13mg
Vitamin B5
4.52%0.23mg
Pantothenic acid
1.13 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
82%1.07mg
Vitamin B6
2.6%0.034mg
Pyridoxine
1.07 mgvs0.034 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
114%34.3μg
Vitamin B7
NA
Biotin
34.3 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
48.6%194μg
Vitamin B9
2.5%9.92μg
Folates and Folic Acid
194 μgvs9.92 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.87%2.58mg
Vitamin C
17.4%15.7mg
Ascorbic acid
2.58 mgvs15.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
9.26%1.4mg
Vitamin E
11%1.65mg
Tocopherols and Tocotrienols
1.4 mgvs1.65 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
4.47%5.36μg
Vitamin K
3.97%4.76μg
Phytomenadione or phylloquinone
5.36 μgvs4.76 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.4%194mg
Calcium
6.75%67.5mg
194 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
350%3.15mg
Copper
24.7%0.22mg
3.15 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
72%5.77mg
Iron
33%2.64mg
5.77 mgvs2.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74.7%314mg
Magnesium
5.67%24mg
314 mgvs24 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
295%6.77mg
Manganese
5.1%0.12mg
6.77 mgvs0.12 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
93%41.7μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
41.7 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
98%687mg
Phosphorus
5.67%39.7mg
687 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
25.7%875mg
Potassium
12%411mg
875 mgvs411 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
17.7%9.72μg
Selenium
2.16%1.2μg
9.72 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.26%3.97mg
Sodium
29.2%439mg
3.97 mgvs439 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
55.7%6.13mg
Zinc
3.07%0.34mg
6.13 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.22%8.08g
Water
4.9%182g
8.08 gvs182 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Walnuts vs Stewed Canned Tomatoes:
Comparing minerals per 7 ounces for Walnuts vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 7 ounces:



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