Comparing Nutrients in 7 ounces Glazed Walnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Glazed Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	34.2% 992kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	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	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	88% 63.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	29.3% 16.4g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	14% 141mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	NA	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Canned Tomatoes with Green Chilies per 7 oz

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

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Canned Tomatoes with Green Chilies:

• 7 oz of Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 7 ounces of Glazed Walnuts have 3.6 times more Calcium, 5 times more Iron and 2.2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 15 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Canned Tomatoes with Green Chilies contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 33.3 times more Energy, 446.4 times more Fat, 324.6 times more Saturated Fat, 13.1 times more Carbohydrate and 12 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein