Comparing Nutrients in 7 ounces Tomato Puree VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Tomato Puree	Almonds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	33% 42.8g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Almonds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 14.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4 times more Vitamin B9 and 13 times more Vitamin E than Canned Tomato Puree.
• Both Canned Tomato Puree and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned Tomato Puree as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Puree vs Almonds:

• Canned Tomato Puree has 28 times more Sodium and 19.9 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 3.6 times more Copper, 2.1 times more Iron, 11.7 times more Magnesium, 12.9 times more Manganese, 12 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 8.7 times more Zinc than Canned Tomato Puree.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Puree has 21.6 times more Fructose than Almonds.
• While Almonds contain 15.2 times more Energy, 237.8 times more Fat, 131.1 times more Saturated Fat, 150.3 times more Omega 6, 2.4 times more Carbohydrate, 6.6 times more Fiber and 12.8 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree and Almonds have similar amounts of Sugars per 7 oz.
• Both Canned Tomato Puree as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.