Comparing Nutrients in 300 calories Tomato Sauce with Mushrooms VS Almonds

Weight per 300 calories

• Tomato Sauce with Mushrooms: 857g
• Almonds: 51.8g

Almonds have 16.5 times more energy per unit of mass than Canned Tomato Sauce with Mushrooms, which is very high in comparison to other foods. Tomato Sauce with Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Tomato Sauce with Mushrooms or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Mushrooms	14%	3%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Sauce with Mushrooms	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.42% 0.41g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	34% 13g	17% 6.48g	38g per day for Men 19-50 years
Protein	22% 12.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	45.7% 411μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.2% 0.93mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	5.7% 22.8μg	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	118% 106mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	110% 16.5mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	59.4% 0.53mg	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	95% 7.63mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	38.8% 163mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Sauce with Mushrooms vs Almonds:

• Canned Tomato Sauce with Mushrooms have more Vitamin A, 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3, 12.9 times more Vitamin B5, 16.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Almonds.
• Both Canned Tomato Sauce with Mushrooms as well as Almonds have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Tomato Sauce with Mushrooms vs Almonds:

• Canned Tomato Sauce with Mushrooms have 3.2 times more Copper, 4 times more Iron, 1.4 times more Manganese, 8.6 times more Potassium, 7477.4 times more Sodium and 330 times more Water than Almonds.
• While Almonds contain 1.3 times more Calcium than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Almonds have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Sauce with Mushrooms have 6.5 times more Carbohydrate, 21.9 times more Sugars and 2 times more Fiber than Almonds.
• While Almonds contain 23.2 times more Fat, 13.5 times more Saturated Fat and 15.5 times more Omega 6 than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Tomato Sauce with Mushrooms as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.