Comparing Nutrients in 5 ounces Tomatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	8.9% 6.45g	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	2.68% 1.94g	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	% 1.77g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	39% 15g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	9.57% 38.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	152% 3.5mg	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	4.86% 34mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Oil Roasted Almonds:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B1, 41.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 48.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Oil Roasted Almonds:

• Raw Ripe Red Tomatoes have 33.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 16.2 times more Copper, 13.6 times more Iron, 24.9 times more Magnesium, 21.6 times more Manganese, 19.4 times more Phosphorus, 2.9 times more Potassium, more Selenium and 18.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 33.7 times more Energy, 275.9 times more Fat, 150.3 times more Saturated Fat, 169 times more Omega 6, 4.5 times more Carbohydrate, 1.7 times more Sugars, 8.8 times more Fiber and 24.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.