Comparing Nutrients in 7 ounces Blanched Almonds VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Blanched Almonds	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	5.4% 7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	7.06% 5.1g	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% 0g	3.64% 2.64g	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	% 0.06g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	76% 42.5g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	10.7% 0.14mg	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	24.3% 97μg	9.92% 39.7μg	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	155% 139mg	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	314% 47mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	81.4% 6.5mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	5.87% 0.13mg	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	136% 955mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Tomato Juice with Salt:

• Blanched Almonds have 1.9 times more Vitamin B1, 9.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 74.2 times more Vitamin E than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Tomato Juice with Salt:

• Blanched Almonds have 23.6 times more Calcium, 24.5 times more Copper, 8.4 times more Iron, 24.4 times more Magnesium, 27 times more Manganese, 25.3 times more Phosphorus, 3 times more Potassium, 6.4 times more Selenium and 27 times more Zinc than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 13.3 times more Sodium and 20.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 34.7 times more Energy, 181.1 times more Fat, 208.1 times more Saturated Fat, 562 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 24.8 times more Fiber and 25.2 times more Protein than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Canned Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.