Comparing Nutrients in 7 ounces Tomato Paste VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Tomato Paste has more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Canned Tomato Paste and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Paste vs Almonds:

• Canned Tomato Paste has 1.4 times more Potassium, 1.3 times more Selenium, 59 times more Sodium and 16.7 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 7.2 times more Manganese, 5.8 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Paste has 2.8 times more Sugars and 53.2 times more Fructose than Almonds.
• While Almonds contain 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.
• Both Canned Tomato Paste and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Canned Tomato Paste as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.