Comparing Nutrients in 1 pound Almonds VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Almonds	Tomato Powder	Recommended Dietary Allowance
Energy	91% 2626kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	261% 339g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	275% 199g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	197% 75g	38g per day for Men 19-50 years
Protein	171% 96g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	136% 544μg	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	588% 529mg	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	775% 116mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tomato Powder	Recommended Dietary Allowance
Calcium	122% 1220mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	625% 5.63mg	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	210% 17mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	385% 8.85mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Tomato Powder:

• Almonds have 1.5 times more Vitamin B2 and 2.1 times more Vitamin E than Tomato Powder.
• While Tomato Powder contains more Vitamin A, 4.5 times more Vitamin B1, 2.5 times more Vitamin B3, 8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Tomato Powder:

• Almonds have 1.6 times more Calcium, 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Zinc than Tomato Powder.
• While Tomato Powder contains 2.6 times more Potassium, 1.3 times more Selenium and 134 times more Sodium than Almonds.
• Both Almonds and Tomato Powder have similar amounts of Copper, Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.9 times more Energy, 113.5 times more Fat, 61.3 times more Saturated Fat, 72.1 times more Omega 6 and 1.6 times more Protein than Tomato Powder.
• While Tomato Powder contains 3.5 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds as well as Tomato Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.