Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Oil Roasted Almonds

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 19 times more energy per unit of mass than Canned Crushed Tomatoes, which is very high in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.3g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	30.3% 22g	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	% 19g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 2.16g	g per day for Men 19-50 years
Fiber	47% 18g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	30.5% 122μg	3.34% 13.3μg	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	96% 86.3mg	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	78% 11.7mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	32% 319mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	52.4% 0.47mg	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	152% 12mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	53% 1.2mg	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% 300mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	22.7% 839g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have more Vitamin A, 15.5 times more Vitamin B1, 1.3 times more Vitamin B2, 6.3 times more Vitamin B3, 23 times more Vitamin B5, 24.1 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Canned Crushed Tomatoes and Oil Roasted Almonds have similar amounts of Vitamin E per 300 kcal.
• Both Canned Crushed Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Crushed Tomatoes have 2.2 times more Calcium, 3.6 times more Copper, 6.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 8 times more Potassium, 2.8 times more Selenium, 3528.2 times more Sodium, 1.7 times more Zinc and 605.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 7.8 times more Carbohydrate, 18.3 times more Sugars, more Fructose, 3.4 times more Fiber and 1.5 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10.4 times more Fat, 5.5 times more Saturated Fat and 6.6 times more Omega 6 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Crushed Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.