Comparing Nutrients in 1 kilogram Shelf Stable Unsweetened Almond Milk VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Tomatoes	17%	9%	74%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	30% 39g	130g per day for Men 19-50 years
Sugars	11% 8.1g	36.3% 26.3g	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	0% 0g	19% 13.7g	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	% 0g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	31.6% 12g	38g per day for Men 19-50 years
Protein	7.14% 4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	37.5% 150μg	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	0% 0mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Calcium	184% 1840mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	35% 2.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	49.6% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	26% 965g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shelf Stable Unsweetened Almond Milk vs Tomatoes:

• Shelf Stable Unsweetened Almond Milk has 2.2 times more Vitamin B7, more Vitamin D and 11.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, 8.5 times more Vitamin B3, 8.9 times more Vitamin B5, more Vitamin B6, 15 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Shelf Stable Unsweetened Almond Milk vs Tomatoes:

• Shelf Stable Unsweetened Almond Milk has 18.4 times more Calcium and 14.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Ripe Red Tomatoes have similar amounts of Iron and Water per 1 kg.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Shelf Stable Unsweetened Almond Milk has 3.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Carbohydrate, 3.2 times more Sugars, more Fructose, 6 times more Fiber and 2.2 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.