Comparing Nutrients in 1 pound Tomato Powder VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Tomato Powder has 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.
• While Almonds contain 1.5 times more Vitamin B2 and 2.1 times more Vitamin E than Tomato Powder.
• Both Tomato Powder as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomato Powder vs Almonds:

• Tomato Powder has 1.2 times more Copper, 1.2 times more Iron, 2.6 times more Potassium, 1.3 times more Selenium and 134 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Zinc than Tomato Powder.
• Both Tomato Powder and Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tomato Powder has 3.5 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Almonds.
• While Almonds contain 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.
• Both Tomato Powder as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.