Comparing Nutrients in 7 ounces Glazed Walnuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Energy	34.2% 992kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	114% 148g	130g per day for Men 19-50 years
Sugars	88% 63.8g	120% 87g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	86% 32.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.8% 0.91mg	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	NA	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	257% 232mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Tomato Powder	Recommended Dietary Allowance
Calcium	14% 141mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	274% 2.46mg	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	32% 2.56mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	NA	84% 353mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	NA	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Tomato Powder per 7 oz

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

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

• 7 oz of Tomato Powder contain more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Glazed Walnuts vs Tomato Powder:

• 7 ounces of Glazed Walnuts have 3.3 times more Sodium than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.3 times more Calcium, 3.5 times more Iron and 8.3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 1.7 times more Energy, 81.2 times more Fat and 57.6 times more Saturated Fat than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.6 times more Carbohydrate, 1.4 times more Sugars, 4.6 times more Fiber and 1.6 times more Protein than Glazed Walnuts.