Comparing Nutrients in 14 ounces Tomato Paste VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Paste	Almonds	Recommended Dietary Allowance
Energy	11.2% 325kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	24% 17.3g	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	32% 23.2g	0.6% 0.44g	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	% 23g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 15.7g	g per day for Men 19-50 years
Fiber	43% 16.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Almonds	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	43.7% 175μg	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	97% 87mg	0% 0mg	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	114% 17mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	455% 4.1mg	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	148% 12mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 329mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomato Paste vs Almonds:

• Canned Tomato Paste has more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Paste vs Almonds:

• Canned Tomato Paste has 1.4 times more Potassium, 1.3 times more Selenium, 59 times more Sodium and 16.7 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 7.2 times more Manganese, 5.8 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Tomato Paste has 2.8 times more Sugars and 53.2 times more Fructose than Almonds.
• While Almonds contain 7.1 times more Energy, 106.2 times more Fat, 38 times more Saturated Fat, 81.1 times more Omega 6, 3 times more Fiber and 4.9 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.