Comparing Nutrients in 300 calories Shelf Stable Unsweetened Almond Milk VS Tomatoes

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	50% 65g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	60.5% 44g	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	0% 0g	31.5% 23g	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	% 0g	% 21g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	52.6% 20g	38g per day for Men 19-50 years
Protein	14.3% 8g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	62.5% 250μg	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	0% 0mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Tomatoes	Recommended Dietary Allowance
Calcium	368% 3680mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	70% 5.6mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.7% 180mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	52% 1931g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shelf Stable Unsweetened Almond Milk vs Tomatoes:

• Shelf Stable Unsweetened Almond Milk has 2.6 times more Vitamin B7, more Vitamin D and 14.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 7.4 times more Vitamin B5, more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Shelf Stable Unsweetened Almond Milk vs Tomatoes:

• Shelf Stable Unsweetened Almond Milk has 22.1 times more Calcium, 1.2 times more Iron, more Selenium, 17.3 times more Sodium and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Copper, 1.5 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 2.4 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 5.8 times more Fat, 3.4 times more Saturated Fat and 3.8 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 2.5 times more Carbohydrate, 2.7 times more Sugars, more Fructose, 5 times more Fiber and 1.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.