Comparing Nutrients in 1 pound Tomatoes VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tomatoes	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	59.6% 19g	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	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	16.5% 12g	28.5% 20.6g	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	125% 47.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	30.6% 122μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	785% 118mg	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	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	485% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Lightly Salted Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Lightly Salted Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Lightly Salted Oil Roasted Almonds:

• 1 pound of Tomatoes has more Vitamin C and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• While 1 lb of Lightly Salted Oil Roasted Almonds contains 2.5 times more Vitamin B1, 41.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 48.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tomatoes vs Lightly Salted Oil Roasted Almonds:

• 1 pound of Tomatoes has 33.8 times more Water than Lightly Salted Oil Roasted Almonds.
• While 1 lb of Lightly Salted Oil Roasted Almonds contains 29.1 times more Calcium, 16.2 times more Copper, 13.6 times more Iron, 24.9 times more Magnesium, 21.6 times more Manganese, 19.4 times more Phosphorus, 2.9 times more Potassium, more Selenium, 28.6 times more Sodium and 18.1 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Lightly Salted Oil Roasted Almonds contains 33.7 times more Energy, 275.9 times more Fat, 150.3 times more Saturated Fat, 169 times more Omega 6, 4.5 times more Carbohydrate, 1.7 times more Sugars, 8.8 times more Fiber and 24.1 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.