Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	54% 70g	130g per day for Men 19-50 years
Sugars	24% 17.5g	25% 18g	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	13% 9.3g	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	% 8.06g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 17.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	110% 41.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	36% 0.47mg	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	13% 51.6μg	26.8% 107μg	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	40.6% 36.5mg	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	33% 4.96mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	421% 3.8mg	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	64.5% 5.16mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	425% 9.76mg	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	18% 127mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Oil Roasted Almonds:

• Canned Crushed Tomatoes have more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B9 and 20.8 times more Vitamin E than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Oil Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Crushed Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Oil Roasted Almonds:

• Canned Crushed Tomatoes have 186 times more Sodium and 31.9 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.6 times more Calcium, 5.2 times more Copper, 2.8 times more Iron, 13.7 times more Magnesium, 13.4 times more Manganese, 14.6 times more Phosphorus, 2.4 times more Potassium, 6.8 times more Selenium and 11.4 times more Zinc than Canned Crushed Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Canned Crushed Tomatoes have more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19 times more Energy, 197 times more Fat, 105.2 times more Saturated Fat, 125.2 times more Omega 6, 2.4 times more Carbohydrate, 5.5 times more Fiber and 12.9 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Oil Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Canned Crushed Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.