Comparing Nutrients in 1 pound Plain Almond Butter VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Energy	96% 2785kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	27.7% 20g	16.5% 12g	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	0% 0g	8.57% 6.2g	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	% 0.091g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 0g	g per day for Men 19-50 years
Fiber	123% 46.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	170% 95g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	17% 68μg	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	0% 0mg	69% 62mg	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	732% 110mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Calcium	157% 1574mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	198% 16mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	22.5% 0.52mg	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	329% 2304mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plain Almond Butter vs Tomatoes:

• Plain Almond Butter no Salt has 49.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 122.2 times more Vitamin B7, 3.5 times more Vitamin B9 and 44.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plain Almond Butter vs Tomatoes:

• Plain Almond Butter no Salt has 34.7 times more Calcium, 15.8 times more Copper, 12.9 times more Iron, 25.4 times more Magnesium, 18.7 times more Manganese, 21.2 times more Phosphorus, 3.2 times more Potassium, more Selenium and 19.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 57.6 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• Plain Almond Butter no Salt has 34.1 times more Energy, 277.5 times more Fat, 148.3 times more Saturated Fat, 170.1 times more Omega 6, 4.8 times more Carbohydrate, 1.7 times more Sugars, 8.6 times more Fiber and 23.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.