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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tomato Puree with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	132% 42g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	62.8% 45.5g	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	33% 24g	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	50% 19g	276% 105g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.8% 879g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree with Salt versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomato Puree with Salt has more Vitamin A, 1.9 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.7 times more Vitamin B1, 9.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 13.2 times more Vitamin E than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Puree with Salt has 202 times more Sodium and 31.4 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 16.2 times more Calcium, 3.3 times more Copper, 2.1 times more Iron, 11.9 times more Magnesium, 14.6 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium, 5.9 times more Selenium and 8.5 times more Zinc than Canned Tomato Puree with Salt.
• 1 kilogram of Tomato Puree with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree with Salt has more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 16 times more Energy, 262.7 times more Fat, 145.1 times more Saturated Fat, 164.9 times more Omega 6, 2 times more Carbohydrate, 5.5 times more Fiber and 12.9 times more Protein than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Oil Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.