Comparing Nutrients in 1 kilogram Roasted Almonds VS Cooked Ripe Red Tomatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Roasted Almonds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	206% 5980kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	31% 40g	130g per day for Men 19-50 years
Sugars	67% 48.6g	34.3% 25g	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	0.14% 0.1g	18% 13g	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	% 0.1g	% 12g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	18.4% 7g	38g per day for Men 19-50 years
Protein	374% 210g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	60.8% 0.79mg	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	138% 550μg	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	253% 228mg	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	1593% 239mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	83.3% 0.75mg	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	466% 37.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	45.7% 1.05mg	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	673% 4710mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	165% 2470mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Ripe Red Tomatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cooked Ripe Red Tomatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cooked Ripe Red Tomatoes with Salt:

• 1 kilogram of Roasted Almonds has 2.1 times more Vitamin B1, 54.4 times more Vitamin B2, 6.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 42.7 times more Vitamin E than Cooked Ripe Red Tomatoes with Salt.
• While 1 kg of Cooked Ripe Red Tomatoes with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cooked Ripe Red Tomatoes with Salt:

• 1 kilogram of Roasted Almonds has 24.4 times more Calcium, 14.7 times more Copper, 5.5 times more Iron, 31 times more Magnesium, 21.3 times more Manganese, 16.8 times more Phosphorus, 3.3 times more Potassium and 23.6 times more Zinc than Cooked Ripe Red Tomatoes with Salt.
• While 1 kg of Cooked Ripe Red Tomatoes with Salt contains 82.3 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 33.2 times more Energy, 477.6 times more Fat, 272.8 times more Saturated Fat, 308.2 times more Omega 6, 5.2 times more Carbohydrate, 2 times more Sugars, 15.6 times more Fiber and 22.1 times more Protein than Cooked Ripe Red Tomatoes with Salt.
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 3 in one kilogram.