Comparing Nutrients in 7 ounces Tomato Paste VS Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Paste VS Walnuts per 7 oz

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

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

• 7 ounces of Tomato Paste have 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 Walnuts.
• While 7 oz of English Walnuts contain 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 Canned Tomato Paste.
• Both Tomato Paste and Walnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Walnuts:

• 7 ounces of Tomato Paste have 2.3 times more Potassium and 29.5 times more Sodium than Walnuts.
• While 7 oz of English Walnuts contain 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 Canned Tomato Paste.
• Both Tomato Paste and Walnuts contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than Walnuts.
• While 7 oz of English Walnuts contain 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 Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6