Comparing Nutrients in 500 calories Plain Almond Butter VS Tomatoes

Weight per 500 calories

• Plain Almond Butter: 81.4g
• Tomatoes: 2778g

Plain Almond Butter has 34.1 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Plain Almond Butter or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	83% 108g	130g per day for Men 19-50 years
Sugars	4.98% 3.6g	101% 73g	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	52.5% 38g	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	% 0.016g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	156% 46.7μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	104% 417μg	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	423% 381mg	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	131% 19.7mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Tomatoes	Recommended Dietary Allowance
Calcium	28.3% 283mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	35.5% 2.84mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	138% 3.17mg	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	59% 414mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plain Almond Butter vs Tomatoes:

• Plain Almond Butter no Salt has 1.4 times more Vitamin B2, 3.6 times more Vitamin B7 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 30.8 times more Vitamin B1, 6.4 times more Vitamin B3, 9.5 times more Vitamin B5, 26.5 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plain Almond Butter vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 10.8 times more Potassium, 24.4 times more Sodium, 1.8 times more Zinc and 1966 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Ripe Red Tomatoes have similar amounts of Calcium per 500 kcal.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Almond Butter no Salt has 8.1 times more Fat, 4.3 times more Saturated Fat and 5 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14.6 times more Omega 3, 7.1 times more Carbohydrate, 20.3 times more Sugars, more Fructose, 4 times more Fiber and 1.4 times more Protein than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Plain Almond Butter no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.