Comparing Nutrients in 100 grams Walnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.6% 654kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	0.17% 0.029g	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	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	NA	38g per day for Men 19-50 years
Protein	27% 15.2g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	7.92% 0.1mg	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	2.25% 9μg	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	6.9% 6.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	9.8% 98mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	10% 0.09mg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	5.74% 0.13mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Walnuts vs Canned Tomatoes with Green Chilies:

• English Walnuts have 10 times more Vitamin B1, 7.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 4.8 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Walnuts vs Canned Tomatoes with Green Chilies:

• English Walnuts have 4.9 times more Calcium, 17.6 times more Copper, 11.2 times more Iron, 14.4 times more Magnesium, 25.9 times more Manganese, 24.7 times more Phosphorus, 4.1 times more Potassium, 12.3 times more Selenium and 23.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 200.5 times more Sodium and 23.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 43.6 times more Energy, 815.1 times more Fat, 556.9 times more Saturated Fat, 9080 times more Omega 3, 1313.6 times more Omega 6, 3.8 times more Carbohydrate and 22.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both English Walnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.