Comparing Nutrients in 7 ounces Blanched Almonds VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Blanched Almonds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.56% 0.095g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	15.8% 11.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	20.3% 0.26mg	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	4.47% 18μg	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	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	47% 468mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	44% 0.39mg	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	81.4% 6.5mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	16.2% 0.37mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Tomato Sauce with Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Tomato Sauce with Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Tomato Sauce with Mushrooms:

• 7 ounces of Blanched Almonds have 2.7 times more Vitamin B1, 6.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.4 times more Vitamin B9 and 12.4 times more Vitamin E than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Tomato Sauce with Mushrooms provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Tomato Sauce with Mushrooms:

• 7 ounces of Blanched Almonds have 18.2 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 14.1 times more Magnesium, 9.8 times more Manganese, 15 times more Phosphorus, 1.7 times more Potassium, 16 times more Selenium and 14.1 times more Zinc than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 23.8 times more Sodium and 19.5 times more Water than Blanched Almonds.
• 7 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 16.9 times more Energy, 404 times more Fat, 232.5 times more Saturated Fat, 257.6 times more Omega 6, 2.2 times more Carbohydrate, 6.6 times more Fiber and 14.8 times more Protein than Tomato Sauce with Mushrooms.
• Both Blanched Almonds and Tomato Sauce with Mushrooms offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Sauce with Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 in seven ounces.