Comparing Nutrients in 1 pound Almonds VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Almonds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	12% 15.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Tomatoes in Juice with Salt:

• Almonds have 20.7 times more Vitamin B2, 5.1 times more Vitamin B3, 4 times more Vitamin B5, 1.2 times more Vitamin B6, 5.5 times more Vitamin B9 and 43.4 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2.8 times more Vitamin B1, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Tomatoes in Juice with Salt:

• Almonds have 8.2 times more Calcium, 19.8 times more Copper, 6.5 times more Iron, 27 times more Magnesium, 32 times more Manganese, 28.3 times more Phosphorus, 3.8 times more Potassium, 5.9 times more Selenium and 26 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 115 times more Sodium and 21.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 36.2 times more Energy, 199.7 times more Fat, 111.8 times more Saturated Fat, 127.1 times more Omega 6, 6.2 times more Carbohydrate, 1.7 times more Sugars, 6.6 times more Fiber and 26.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.9 times more Fructose than Almonds.
• Both Almonds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.