Comparing Nutrients in 1 kilogram Tomato Paste VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Paste	Almonds	Recommended Dietary Allowance
Energy	28.3% 820kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	119% 38g	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	8.94% 1.52g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	166% 216g	130g per day for Men 19-50 years
Sugars	168% 122g	60% 43.5g	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	80.7% 58.5g	1.5% 1.1g	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	% 57.5g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 3g	% 39.5g	g per day for Men 19-50 years
Fiber	108% 41g	329% 125g	38g per day for Men 19-50 years
Protein	77% 43.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Almonds	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	110% 440μg	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	243% 219mg	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	287% 43mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Almonds	Recommended Dietary Allowance
Calcium	36% 360mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1146% 10.3mg	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	373% 30mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	119% 830mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	20% 735g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Almonds:

• Canned Tomato Paste has more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Paste vs Almonds:

• Canned Tomato Paste has 1.4 times more Potassium, 1.3 times more Selenium, 59 times more Sodium and 16.7 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 7.2 times more Manganese, 5.8 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Paste has 2.8 times more Sugars and 53.2 times more Fructose than Almonds.
• While Almonds contain 7.1 times more Energy, 106.2 times more Fat, 38 times more Saturated Fat, 81.1 times more Omega 6, 3 times more Fiber and 4.9 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.