Comparing Nutrients in 7 ounces Roasted Almonds VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Roasted Almonds	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	13.7% 18g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	13.2% 9.6g	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	0.027% 0.02g	6.5% 4.72g	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	% 0.02g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.6g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	19.2% 0.25mg	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	27.3% 109μg	5.46% 22μg	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	23.4% 21mg	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	316% 47.4mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	63.3% 0.57mg	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	93% 7.4mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	14.6% 0.34mg	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	134% 935mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Tomato Puree with Salt:

• Dry Roasted Almonds have 3.1 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B9 and 12.1 times more Vitamin E than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Canned Tomato Puree with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Dry Roasted Almonds as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Tomato Puree with Salt:

• Dry Roasted Almonds have 14.9 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 12.1 times more Magnesium, 13.2 times more Manganese, 11.8 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 9.2 times more Zinc than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 67.3 times more Sodium and 36.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 15.7 times more Energy, 250.2 times more Fat, 141.1 times more Saturated Fat, 157.9 times more Omega 6, 2.3 times more Carbohydrate, 5.7 times more Fiber and 12.7 times more Protein than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 238 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Canned Tomato Puree with Salt have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Almonds as well as Canned Tomato Puree with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.