Comparing Nutrients in 100 grams Walnuts VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Energy	22.6% 654kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	16.8% 12g	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	0.12% 0.09g	8.07% 5.85g	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	% 0.08g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 0.3g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	27% 15.2g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	3% 12μg	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	1.44% 1.3mg	24.3% 22mg	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	4.67% 0.7mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Paste	Recommended Dietary Allowance
Calcium	9.8% 98mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	40.6% 0.37mg	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	36.4% 2.9mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Walnuts vs Tomato Paste:

• 100 grams of Walnuts have 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 Tomato Paste.
• While 100 g of Canned Tomato Paste contain 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 English Walnuts.
• Both Walnuts and Tomato Paste provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Tomato Paste:

• 100 grams of Walnuts have 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 Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.3 times more Potassium and 29.5 times more Sodium than English Walnuts.
• Both Walnuts and Tomato Paste contain similar levels of Iron and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 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 Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.4 times more Carbohydrate, 4.7 times more Sugars and 65 times more Fructose than English Walnuts.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6