Comparing Nutrients in 7 ounces Tomatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Tomatoes	Almonds	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.93% 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	5.94% 7.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Almonds	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Almonds:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 59.9 times more Vitamin B2, 6.1 times more Vitamin B3, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 121.5 times more Vitamin B7, 2.9 times more Vitamin B9 and 47.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Almonds:

• Raw Ripe Red Tomatoes have 21.4 times more Water than Almonds.
• While Almonds contain 26.9 times more Calcium, 17.5 times more Copper, 13.7 times more Iron, 24.5 times more Magnesium, 19.1 times more Manganese, 20 times more Phosphorus, 3.1 times more Potassium, more Selenium and 18.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 12.5 times more Fructose than Almonds.
• While Almonds contain 32.2 times more Energy, 249.7 times more Fat, 135.8 times more Saturated Fat, 154.1 times more Omega 6, 5.5 times more Carbohydrate, 1.7 times more Sugars, 10.4 times more Fiber and 24 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.