Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	203% 5900kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	56% 73g	130g per day for Men 19-50 years
Sugars	64% 46.3g	60.7% 44g	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	32.3% 23.4g	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	% 0.3g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0.2g	g per day for Men 19-50 years
Fiber	261% 99g	50% 19g	38g per day for Men 19-50 years
Protein	382% 214g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	115% 1.5mg	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	123% 490μg	32.5% 130μg	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	102% 92mg	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	1583% 238mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	236% 2360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	203% 1.83mg	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	410% 32.8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	79.6% 1.83mg	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	687% 4810mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Crushed Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Crushed Tomatoes:

• 1 kilogram of Blanched Almonds has 2.5 times more Vitamin B1, 13.7 times more Vitamin B2, 2.9 times more Vitamin B3, 3.8 times more Vitamin B9 and 19 times more Vitamin E than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Crushed Tomatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Crushed Tomatoes:

• 1 kilogram of Blanched Almonds has 6.9 times more Calcium, 5.6 times more Copper, 2.5 times more Iron, 13.4 times more Magnesium, 10 times more Manganese, 15 times more Phosphorus, 2.2 times more Potassium, 5.3 times more Selenium and 11 times more Zinc than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 9.8 times more Sodium and 19.8 times more Water than Blanched Almonds.
• 1 kilogram of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 18.4 times more Energy, 187.6 times more Fat, 98.8 times more Saturated Fat, 114.5 times more Omega 6, 2.6 times more Carbohydrate, 5.2 times more Fiber and 13 times more Protein than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains more Fructose than Blanched Almonds.
• Both Blanched Almonds and Canned Crushed Tomatoes offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Crushed Tomatoes provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 3 in one kilogram.