Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Tomatoes in Juice with Salt	Plain Almond Butter	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	5% 3.6g	8.66% 6.28g	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	2.56% 1.86g	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	% 1.76g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.15g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	2% 1.1g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	18.8% 75μg	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	20% 18mg	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	5.58% 0.84mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Plain Almond Butter	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	147% 1.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	131% 3.02mg	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	3.44% 24mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Plain Almond Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Plain Almond Butter:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 14 times more Vitamin B1, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 17.1 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.6 times more Vitamin B9 and 41 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Plain Almond Butter provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Plain Almond Butter:

• 5 ounces of Tomatoes in Juice with Salt have 16.4 times more Sodium and 57.8 times more Water than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 10.5 times more Calcium, 18 times more Copper, 6.1 times more Iron, 27.9 times more Magnesium, 31.3 times more Manganese, 29.9 times more Phosphorus, 3.9 times more Potassium, 3.4 times more Selenium and 27.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plain Almond Butter no Salt contain 38.4 times more Energy, 222 times more Fat, 122.1 times more Saturated Fat, 140.3 times more Omega 6, 5.4 times more Carbohydrate, 1.7 times more Sugars, 5.4 times more Fiber and 26.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in five ounces.