Comparing Nutrients in 100 grams Walnuts VS Tomato Puree

Macros Ratio

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

Macro Nutrients

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Energy	22.6% 654kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	0.48% 0.082g	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	6.9% 9g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 0g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	27% 15.2g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	9.7% 0.13mg	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	2.75% 11μg	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	11.8% 10.6mg	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	9.8% 98mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	32% 0.29mg	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	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	7.35% 0.17mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tomato Puree per 100 g

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

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

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

Comparing minerals per 100 grams for Walnuts vs Tomato Puree:

• 100 grams of Walnuts have 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 Tomato Puree.
• While 100 g of Canned Tomato Puree contain 21.6 times more Water than English Walnuts.
• Both Walnuts and Tomato Puree contain similar levels of Potassium per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 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 Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.9 times more Sugars and 26.4 times more Fructose than English Walnuts.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6