Comparing Nutrients in 500 calories Tomato Sauce with Salt VS Oil Roasted Almonds

Weight per 500 calories

• Tomato Sauce with Salt: 2083g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 25.3 times more energy per unit of mass than Canned Tomato Sauce with Salt, which is very high in comparison to other foods. Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Sauce with Salt or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tomato Sauce with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	102% 74g	5.17% 3.75g	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	48% 34.8g	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	% 38g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 1.46g	% 3.6g	g per day for Men 19-50 years
Fiber	82.2% 31.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	44.6% 25g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	51% 458μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	7.48% 0.097mg	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	47% 188μg	5.56% 22.2μg	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	162% 146mg	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	200% 30mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.6% 58.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	87.4% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	18% 727μg	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	250% 20mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	88% 2.03mg	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	80.4% 563mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	182% 6188mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	658% 9875mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	51.4% 1902g	0.062% 2.3g	3700g per day for Men 19-50 years

Tomato Sauce With Salt VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Sauce with Salt or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Tomato Sauce with Salt vs Oil Roasted Almonds:

• 500 calories of Tomato Sauce with Salt have more Vitamin A, 6.6 times more Vitamin B1, 2.1 times more Vitamin B2, 6.8 times more Vitamin B3, 34.1 times more Vitamin B5, 21 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Tomato Sauce with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Sauce with Salt vs Oil Roasted Almonds:

• 500 calories of Tomato Sauce with Salt have 1.2 times more Calcium, 3 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 10.7 times more Potassium, 3.7 times more Selenium, 11988.3 times more Sodium, 1.8 times more Zinc and 824.5 times more Water than Oil Roasted Almonds.
• Both Tomato Sauce with Salt and Oil Roasted Almonds contain similar levels of Manganese per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce with Salt have 7.6 times more Carbohydrate, 19.8 times more Sugars, more Fructose, 3.6 times more Fiber and 1.4 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 7.3 times more Fat, 4.1 times more Saturated Fat and 4.6 times more Omega 6 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• Both Canned Tomato Sauce with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.