Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	17% 12.4g	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	3.6% 2.6g	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	% 2.34g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.7% 0.2mg	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	6.45% 25.8μg	26.3% 105μg	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	50.3% 45.2mg	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	7.4% 1.1mg	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	206% 1.85mg	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	17% 1.35mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	184% 4.23mg	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	7.94% 55.6mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Plain Almond Butter with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Plain Almond Butter with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 42.7 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 43.2 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Plain Almond Butter with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Plain Almond Butter with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 57.5 times more Water than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 31.5 times more Calcium, 12.5 times more Copper, 5.1 times more Iron, 31 times more Magnesium, 20.3 times more Manganese, 18.1 times more Phosphorus, 3.4 times more Potassium, 4.8 times more Selenium, 20.6 times more Sodium and 23.5 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Almond Butter with Salt contain 34.1 times more Energy, 504.5 times more Fat, 436.7 times more Saturated Fat, 323.9 times more Omega 6, 4.7 times more Carbohydrate, 2.5 times more Sugars, 14.7 times more Fiber and 22.1 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Plain Almond Butter with Salt provide inadequate amounts of Omega 3 in seven ounces.