Comparing Nutrients in 14 ounces Almond Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Tomatoes	17%	9%	74%

Macro Nutrients

	Almond Flour	Tomatoes	Recommended Dietary Allowance
Energy	NA	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 36.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	186% 104g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Tomatoes	Recommended Dietary Allowance
Calcium	92% 921mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	160% 12.8mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	19.7% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.46% 17g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Tomatoes:

• Almond Flour has 3 times more Vitamin B1, 39.4 times more Vitamin B2, 6.7 times more Vitamin B3, 1.3 times more Vitamin B6, 147.3 times more Vitamin B7 and 2.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Almond Flour vs Tomatoes:

• Almond Flour has 23.2 times more Calcium, 16.5 times more Copper, 11.9 times more Iron, 22.8 times more Magnesium, 15.9 times more Manganese, 21.3 times more Phosphorus, 2.8 times more Potassium, more Selenium and 16.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21.9 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 251 times more Fat, 4.2 times more Carbohydrate, 7.7 times more Fiber and 29.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Almond Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.