Comparing Nutrients in 500 calories Almonds VS Tomato Juice

Weight per 500 calories

• Almonds: 86.4g
• Tomato Juice: 2941g

Almonds have 34.1 times more energy per 100g than Tomato Juice. It has very high energy density when compared to other foods. Canned Tomato Juice no Salt having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Tomato Juice?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Almonds	Tomato Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	80% 104g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	105% 76g	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	0.13% 0.095g	54% 39g	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	% 0.15g	% 36.8g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tomato Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	147% 588μg	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	2291% 2062mg	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	148% 22mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tomato Juice	Recommended Dietary Allowance
Calcium	23.2% 232mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	40% 3.2mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	75% 2772g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Tomato Juice:

• Almonds have 2.4 times more Vitamin E than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains more Vitamin A, 16.6 times more Vitamin B1, 2.3 times more Vitamin B2, 6.3 times more Vitamin B3, 17.4 times more Vitamin B6, 15.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Tomato Juice:

• Canned Tomato Juice no Salt contains 1.3 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 10.1 times more Potassium, 4.2 times more Selenium, 340.6 times more Sodium and 727.8 times more Water than Almonds.
• Both Almonds and Canned Tomato Juice no Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 5.1 times more Fat, 5.9 times more Saturated Fat and 16.4 times more Omega 6 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 56.8 times more Omega 3, 5.6 times more Carbohydrate, 20.2 times more Sugars, 411.8 times more Fructose and 1.4 times more Protein than Almonds.
• Both Almonds and Canned Tomato Juice no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Almonds as well as Canned Tomato Juice no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.