Comparing Nutrients in 1 pound Tomatoes VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Tomatoes	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	16.5% 12g	5.07% 3.67g	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	8.57% 6.2g	0% 0g	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	% 5.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.13% 4g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	15.4% 4.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	1.13% 4.54μg	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	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	7.9% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	12% 438g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Shelf Stable Unsweetened Almond Milk:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, 8.5 times more Vitamin B3, 8.9 times more Vitamin B5, more Vitamin B6, 15 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 2.2 times more Vitamin B7, more Vitamin D and 11.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Shelf Stable Unsweetened Almond Milk:

• Raw Ripe Red Tomatoes have 3 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 18.4 times more Calcium and 14.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Shelf Stable Unsweetened Almond Milk have similar amounts of Iron and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3 times more Carbohydrate, 3.2 times more Sugars, more Fructose, 6 times more Fiber and 2.2 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 3.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.