Comparing Nutrients in 500 calories Lightly Salted Oil Roasted Almonds VS Stewed Canned Tomatoes

Weight per 500 calories

• Lightly Salted Oil Roasted Almonds: 82.4g
• Stewed Canned Tomatoes: 1923g

Lightly Salted Oil Roasted Almonds have 23.3 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Almonds or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	92% 119g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	93% 67.7g	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	50% 36g	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	% 0.033g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.38g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	25% 0.33mg	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	5.56% 22.2μg	24% 96μg	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	169% 152mg	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	143% 21.4mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	239% 2.15mg	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	38% 3.03mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	49.3% 1.13mg	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	55% 384mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	7.85% 118mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	47.6% 1760g	3700g per day for Men 19-50 years

Lightly Salted Oil Roasted Almonds VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Almonds or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Lightly Salted Oil Roasted Almonds vs Stewed Canned Tomatoes:

• 500 calories of Lightly Salted Oil Roasted Almonds have 1.3 times more Vitamin E than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 11.7 times more Vitamin B1, 4.5 times more Vitamin B3, 11.6 times more Vitamin B5, 3.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Lightly Salted Oil Roasted Almonds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Lightly Salted Oil Roasted Almonds vs Stewed Canned Tomatoes:

• 500 calories of Lightly Salted Oil Roasted Almonds have 1.8 times more Manganese than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Calcium, 2.7 times more Copper, 8.4 times more Iron, 6.9 times more Potassium, 3.4 times more Selenium, 36.1 times more Sodium, 1.3 times more Zinc and 763.3 times more Water than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Stewed Canned Tomatoes contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lightly Salted Oil Roasted Almonds have 12.4 times more Fat, 6.9 times more Saturated Fat and 7.8 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 8.2 times more Carbohydrate, 18.1 times more Sugars, more Fructose and 2.2 times more Fiber than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Lightly Salted Oil Roasted Almonds as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.