Comparing Nutrients in 7 ounces Almonds VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Almonds	Tomato Paste	Recommended Dietary Allowance
Energy	39.6% 1149kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	29% 37.5g	130g per day for Men 19-50 years
Sugars	12% 8.63g	33.3% 24g	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	0.3% 0.22g	16% 11.6g	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	% 0.34g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.6g	g per day for Men 19-50 years
Fiber	65.3% 25g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	75% 42g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	5.95% 24μg	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	48.3% 43.5mg	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	339% 51mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tomato Paste	Recommended Dietary Allowance
Calcium	53.4% 534mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	80.5% 0.72mg	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	92% 7.36mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Tomato Paste:

• Almonds have 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Canned Tomato Paste.
• While Canned Tomato Paste contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Tomato Paste have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Tomato Paste:

• Almonds have 7.5 times more Calcium, 2.8 times more Copper, 1.2 times more Iron, 6.4 times more Magnesium, 7.2 times more Manganese, 5.8 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.4 times more Potassium, 1.3 times more Selenium, 59 times more Sodium and 16.7 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 7.1 times more Energy, 106.2 times more Fat, 38 times more Saturated Fat, 81.1 times more Omega 6, 3 times more Fiber and 4.9 times more Protein than Canned Tomato Paste.
• While Canned Tomato Paste contains 2.8 times more Sugars and 53.2 times more Fructose than Almonds.
• Both Almonds and Canned Tomato Paste have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Canned Tomato Paste have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.