Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Almonds

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Almonds: 86.4g

Almonds have 38.6 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is very high in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	41% 23g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Almonds	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	9.5% 38μg	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	230% 207mg	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	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Almonds	Recommended Dietary Allowance
Calcium	66.7% 667mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	99% 0.89mg	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	108% 8.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	85% 3141g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Almonds:

• Canned Red Ripe Tomatoes with Green Chilies have more Vitamin A, 6.4 times more Vitamin B1, 6.8 times more Vitamin B3, 12.1 times more Vitamin B5, 29 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.6 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Tomatoes with Green Chilies vs Almonds:

• Canned Red Ripe Tomatoes with Green Chilies have 2.9 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 5.6 times more Potassium, 3.8 times more Selenium, 15478.6 times more Sodium, 1.6 times more Zinc and 824.8 times more Water than Almonds.
• Both Canned Red Ripe Tomatoes with Green Chilies and Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes with Green Chilies have 6.5 times more Carbohydrate and 1.3 times more Protein than Almonds.
• While Almonds contain 16.2 times more Fat, 9 times more Saturated Fat and 11 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.