Comparing Nutrients in 1 pound Tomato Sauce VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Sauce	Almonds	Recommended Dietary Allowance
Energy	3.75% 109kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	75% 98g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 18g	g per day for Men 19-50 years
Fiber	18% 6.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Almonds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	3.96% 158μg	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	54.4% 4.35mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	17.5% 122mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 414g	0.54% 20g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce no Salt has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.5 times more Vitamin B1, 17.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 17.8 times more Vitamin E than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomato Sauce vs Almonds:

• Canned Tomato Sauce no Salt has 20.7 times more Water than Almonds.
• While Almonds contain 19.2 times more Calcium, 9 times more Copper, 3.9 times more Iron, 18 times more Magnesium, 19.3 times more Manganese, 17.8 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium and 14.2 times more Zinc than Canned Tomato Sauce no Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Sauce no Salt has 15.2 times more Fructose than Almonds.
• While Almonds contain 24.1 times more Energy, 166.4 times more Fat, 92.7 times more Saturated Fat, 107.2 times more Omega 6, 4.1 times more Carbohydrate, 8.3 times more Fiber and 17.6 times more Protein than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Almonds have similar amounts of Sugars per 1 lb.
• Both Canned Tomato Sauce no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.