Comparing Nutrients in 100 grams 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	1.3% 38kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.43g	g per day for Men 19-50 years
Fiber	5% 1.9g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	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	2.75% 11μg	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	11.8% 10.6mg	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	13% 1.97mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Walnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	22.3% 1.78mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	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	5.7% 40mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree 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 Puree vs Walnuts:

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

Comparing minerals per 100 grams for Tomato Puree vs Walnuts:

• 100 grams of Tomato Puree have 21.6 times more Water than Walnuts.
• While 100 g 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 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

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