Comparing Nutrients in 7 ounces Tomato Puree VS Walnuts

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	21% 27.2g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.82g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	35% 13.3g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Walnuts:

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

Comparing minerals per 7 ounces for Tomato Puree vs Walnuts:

• 7 ounces of Tomato Puree have 21.6 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 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 Canned Tomato Puree.
• Both Tomato Puree and Walnuts 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 Tomato Puree have 1.9 times more Sugars and 26.4 times more Fructose than Walnuts.
• While 7 oz of English Walnuts contain 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 Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6