Comparing Nutrients in 14 ounces Spanish Tomato Sauce VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Spanish Tomato Sauce	Blanched Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	103% 39.3g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	48.6% 194μg	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	38% 34mg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	453% 4.08mg	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	173% 14mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	317% 7.3mg	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	27.2% 191mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Spanish Tomato Sauce versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spanish Tomato Sauce vs Blanched Almonds:

• 14 ounces of Spanish Tomato Sauce have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 2.6 times more Vitamin B1, 11.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Blanched Almonds provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Spanish Tomato Sauce as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spanish Tomato Sauce vs Blanched Almonds:

• 14 ounces of Spanish Tomato Sauce have 24.8 times more Sodium and 19.8 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 13.9 times more Calcium, 6.4 times more Copper, 14.1 times more Magnesium, 8.5 times more Manganese, 10 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium and 8.7 times more Zinc than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Blanched Almonds contain similar levels of Iron per 14 ounces.
• 14 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Blanched Almonds contain 17.9 times more Energy, 194.5 times more Fat, 104 times more Saturated Fat, 120 times more Omega 6, 2.6 times more Carbohydrate, 7.1 times more Fiber and 14.9 times more Protein than Canned Spanish Tomato Sauce.
• 14 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 6
• Both Canned Spanish Tomato Sauce as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.