Comparing Nutrients in 100 grams Tomatoes VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Tomatoes	Black Walnuts	Recommended Dietary Allowance
Energy	0.62% 18kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	1.5% 1.1g	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	1.9% 1.37g	0.069% 0.05g	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	% 1.25g	% 0.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Black Walnuts	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	7.75% 31μg	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	15.2% 13.7mg	1.9% 1.7mg	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	3.6% 0.54mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Black Walnuts	Recommended Dietary Allowance
Calcium	1% 10mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.12% 4.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Black Walnuts:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.3 times more Vitamin B3, 8.1 times more Vitamin C and 2.9 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 18.7 times more Vitamin B5, 7.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Black Walnuts:

• Raw Ripe Red Tomatoes have 20.7 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 6.1 times more Calcium, 23.1 times more Copper, 11.6 times more Iron, 18.3 times more Magnesium, 34.2 times more Manganese, 21.4 times more Phosphorus, 2.2 times more Potassium, more Selenium and 19.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 2.4 times more Sugars and 27.4 times more Fructose than Dried Black Walnuts.
• While Dried Black Walnuts contain 34.4 times more Energy, 296.7 times more Fat, 124.4 times more Saturated Fat, 892.3 times more Omega 3, 422 times more Omega 6, 2.5 times more Carbohydrate, 5.7 times more Fiber and 27.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.