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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.2% 180kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	132% 42g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	136% 177g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	276% 105g	38g per day for Men 19-50 years
Protein	17% 9.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	64% 2180mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.76% 28g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.6 times more Vitamin B1, 35.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 46.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red 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 Cooked Ripe Red Tomatoes vs Oil Roasted Almonds:

• Cooked Ripe Red Tomatoes have 33.7 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 26.5 times more Calcium, 12.7 times more Copper, 5.4 times more Iron, 30.4 times more Magnesium, 23.4 times more Manganese, 16.6 times more Phosphorus, 3.2 times more Potassium, 8.2 times more Selenium and 21.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 33.7 times more Energy, 501.5 times more Fat, 280.5 times more Saturated Fat, 321.9 times more Omega 6, 4.4 times more Carbohydrate, 1.8 times more Sugars, 15 times more Fiber and 22.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.