Comparing Nutrients in 300 calories Tomato Paste VS Blanched Almonds

Weight per 300 calories

• Tomato Paste: 366g
• Blanched Almonds: 50.8g

Blanched Almonds have 7.2 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Which food has more nutrients per 300 calories - Tomato Paste or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tomato Paste	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	3.25% 2.35g	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	29.5% 21.4g	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	% 21g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.27g	g per day for Men 19-50 years
Fiber	39.5% 15g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	28.2% 16g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	4.5% 0.058mg	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	11% 44μg	6.23% 25μg	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	89% 80mg	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	105% 15.7mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Blanched Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	58% 0.52mg	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	136% 11mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	40.6% 0.93mg	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	43.4% 304mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Paste vs Blanched Almonds:

• Canned Tomato Paste has more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.3 times more Vitamin B5, 13.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Canned Tomato Paste as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Paste vs Blanched Almonds:

• Canned Tomato Paste has 2.6 times more Copper, 6.5 times more Iron, 1.2 times more Phosphorus, 11.1 times more Potassium, 11.9 times more Selenium, 22.3 times more Sodium, 1.5 times more Zinc and 117.3 times more Water than Blanched Almonds.
• Both Canned Tomato Paste and Blanched Almonds have similar amounts of Calcium, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Paste has 7.3 times more Carbohydrate, 18.9 times more Sugars, more Fructose, 3 times more Fiber and 1.5 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 15.5 times more Fat, 5.5 times more Saturated Fat and 11.3 times more Omega 6 than Canned Tomato Paste.
• Both Canned Tomato Paste and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Tomato Paste as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.