Comparing Nutrients in 7 ounces Tomato Paste VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tomato Paste	Blanched Almonds	Recommended Dietary Allowance
Energy	5.6% 163kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	33.3% 24g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 8.85g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	17.6% 0.23mg	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	5.95% 24μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	158% 3.64mg	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	23.5% 165mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B5, 4.1 times more Vitamin B9 and 5.5 times more Vitamin E than Canned Tomato Paste.
• Both Canned Tomato Paste and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Tomato Paste as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Paste vs Blanched Almonds:

• Canned Tomato Paste has 1.5 times more Potassium, 1.7 times more Selenium, 3.1 times more Sodium and 16.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 6.1 times more Manganese, 5.8 times more Phosphorus and 4.7 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Paste has 2.6 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 7.2 times more Energy, 111.7 times more Fat, 39.5 times more Saturated Fat, 81.3 times more Omega 6, 2.4 times more Fiber and 5 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste and Blanched Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Canned Tomato Paste as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.