Comparing Nutrients in 300 calories Blanched Almonds VS Canned Crushed Tomatoes

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Crushed Tomatoes: 938g

Blanched Almonds have 18.4 times more energy per 100g than Canned Crushed Tomatoes. It has very high energy density when compared to other foods. Canned Crushed Tomatoes having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Crushed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.93% 0.047g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	52.6% 68.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	57% 41.3g	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	30.3% 22g	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	% 0.015g	% 19g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.19g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	47% 18g	38g per day for Men 19-50 years
Protein	19.4% 11g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	30.5% 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	0% 0mg	96% 86.3mg	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	80.5% 12mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.4% 49.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	191% 1.7mg	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	21% 1.67mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	74.6% 1.7mg	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	35% 245mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	80.8% 2747mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	10.2% 5.63μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	116% 1744mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	22.7% 839g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Crushed Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Crushed Tomatoes?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Crushed Tomatoes:

• 300 kcal of Canned Crushed Tomatoes contain more Vitamin A, 7.2 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3, 16.3 times more Vitamin B5, 24 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Crushed Tomatoes provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Crushed Tomatoes:

• 300 kcal of Canned Crushed Tomatoes contain 2.7 times more Calcium, 3.3 times more Copper, 7.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 8.2 times more Potassium, 3.5 times more Selenium, 180.5 times more Sodium, 1.7 times more Zinc and 365.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Crushed Tomatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 10.2 times more Fat, 5.4 times more Saturated Fat and 6.2 times more Omega 6 than Canned Crushed Tomatoes.
• While 300 kcal of Canned Crushed Tomatoes contain 7.2 times more Carbohydrate, 17.5 times more Sugars, more Fructose, 3.5 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Canned Crushed Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Crushed Tomatoes provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 3 in 300 calories.