Comparing Nutrients in 1 pound Tomato Paste VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Paste	Almonds	Recommended Dietary Allowance
Energy	13% 372kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	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	4.06% 0.69g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	75% 98g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 18g	g per day for Men 19-50 years
Fiber	49% 18.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Almonds	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	169% 13.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	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	53.8% 376mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	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	18% 268mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	9% 333g	0.54% 20g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomato Paste vs Almonds:

• Canned Tomato Paste has 1.4 times more Potassium, 1.3 times more Selenium, 59 times more Sodium and 16.7 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 7.2 times more Manganese, 5.8 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Paste has 2.8 times more Sugars and 53.2 times more Fructose than Almonds.
• While Almonds contain 7.1 times more Energy, 106.2 times more Fat, 38 times more Saturated Fat, 81.1 times more Omega 6, 3 times more Fiber and 4.9 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.