Comparing Nutrients in 1 kilogram Tomatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Tomatoes	Almonds	Recommended Dietary Allowance
Energy	6.2% 180kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	119% 38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	166% 216g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	329% 125g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Almonds	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	25.5% 945g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 59.9 times more Vitamin B2, 6.1 times more Vitamin B3, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 121.5 times more Vitamin B7, 2.9 times more Vitamin B9 and 47.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Almonds:

• Raw Ripe Red Tomatoes have 21.4 times more Water than Almonds.
• While Almonds contain 26.9 times more Calcium, 17.5 times more Copper, 13.7 times more Iron, 24.5 times more Magnesium, 19.1 times more Manganese, 20 times more Phosphorus, 3.1 times more Potassium, more Selenium and 18.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 12.5 times more Fructose than Almonds.
• While Almonds contain 32.2 times more Energy, 249.7 times more Fat, 135.8 times more Saturated Fat, 154.1 times more Omega 6, 5.5 times more Carbohydrate, 1.7 times more Sugars, 10.4 times more Fiber and 24 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.