Comparing Nutrients in 1 kilogram Plain Almond Butter VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Energy	212% 6140kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	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	145% 188g	30% 39g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	% 0.2g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 43.4g	% 0g	g per day for Men 19-50 years
Fiber	271% 103g	31.6% 12g	38g per day for Men 19-50 years
Protein	374% 210g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	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	34% 0.41mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1614% 242mg	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

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Calcium	347% 3470mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	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	436% 35mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	49.6% 1.14mg	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	726% 5080mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Tomatoes:

• Plain Almond Butter no Salt has 49.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 122.2 times more Vitamin B7, 3.5 times more Vitamin B9 and 44.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Tomatoes:

• Plain Almond Butter no Salt has 34.7 times more Calcium, 15.8 times more Copper, 12.9 times more Iron, 25.4 times more Magnesium, 18.7 times more Manganese, 21.2 times more Phosphorus, 3.2 times more Potassium, more Selenium and 19.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 57.6 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Plain Almond Butter no Salt has 34.1 times more Energy, 277.5 times more Fat, 148.3 times more Saturated Fat, 170.1 times more Omega 6, 4.8 times more Carbohydrate, 1.7 times more Sugars, 8.6 times more Fiber and 23.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.