Comparing Nutrients in 1 kilogram Tomato Puree with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tomato Puree with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	128% 41g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	162% 210g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	67% 48.6g	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	33% 24g	0.14% 0.1g	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	% 24.5g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	50% 19g	287% 109g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	105% 1.36mg	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	27.5% 110μg	138% 550μg	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	118% 106mg	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	131% 19.7mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1221% 11mg	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	223% 18mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	970% 22.3mg	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	57% 400mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.8% 879g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Puree with Salt vs Roasted Almonds:

• Canned Tomato Puree with Salt has more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B9 and 12.1 times more Vitamin E than Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Tomato Puree with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Puree with Salt vs Roasted Almonds:

• Canned Tomato Puree with Salt has 67.3 times more Sodium and 36.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 12.1 times more Magnesium, 13.2 times more Manganese, 11.8 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 9.2 times more Zinc than Canned Tomato Puree with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Puree with Salt has 238 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.7 times more Energy, 250.2 times more Fat, 141.1 times more Saturated Fat, 157.9 times more Omega 6, 2.3 times more Carbohydrate, 5.7 times more Fiber and 12.7 times more Protein than Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Canned Tomato Puree with Salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.