Comparing Nutrients in 100 grams 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	2.83% 82kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	16.8% 12g	3.6% 2.6g	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	8.07% 5.85g	0.12% 0.09g	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	% 5.75g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.43g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Paste VS Walnuts per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Walnuts:

• 100 grams of Tomato Paste have 2.3 times more Potassium and 29.5 times more Sodium than Walnuts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

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