Comparing Nutrients in 1 kilogram Green Tomatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Green Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.93% 230kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	132% 42g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	136% 177g	130g per day for Men 19-50 years
Sugars	55% 40g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	29% 11g	276% 105g	38g per day for Men 19-50 years
Protein	21.4% 12g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	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	22.5% 90μg	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	260% 234mg	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	25.3% 3.8mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	63.8% 5.1mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	40% 280mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25% 930g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Tomatoes vs Oil Roasted Almonds:

• Raw Green Tomatoes have more Vitamin A, 2.2 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B1, 19.5 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and 68.3 times more Vitamin E than Raw Green Tomatoes.
• Both Raw Green Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Tomatoes vs Oil Roasted Almonds:

• Raw Green Tomatoes have 33.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.4 times more Calcium, 10.6 times more Copper, 7.2 times more Iron, 27.4 times more Magnesium, 24.6 times more Manganese, 16.6 times more Phosphorus, 3.4 times more Potassium, 10.3 times more Selenium and 43.9 times more Zinc than Raw Green Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 26.4 times more Energy, 275.9 times more Fat, 150.3 times more Saturated Fat, 173.3 times more Omega 6, 3.5 times more Carbohydrate, 9.5 times more Fiber and 17.7 times more Protein than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Oil Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Raw Green Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.