Comparing Nutrients in 100 calories Candied fruit VS Tomato Puree

Weight per 100 calories

• Candied fruit: 31g
• Tomato Puree: 263g

Candied fruit has 8.5 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 100 calories - Candied fruit or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Candied fruit	Tomato Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.022% 0.022g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.01% 0.003g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0.16% 0.002g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	34.6% 25g	17.5% 12.7g	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	NA	8.64% 6.26g	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	NA	% 6.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	13% 5g	38g per day for Men 19-50 years
Protein	0.19% 0.11g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.035% 0.31μg	7.6% 68.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25.5% 0.33mg	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	0% 0μg	7.24% 29μg	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	0% 0mg	31% 28mg	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	0.083% 0.012mg	34.6% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.078% 0.093μg	7.46% 8.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Tomato Puree	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	84% 0.76mg	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	0.66% 0.053mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0.3% 1.24mg	14.4% 60.5mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	19.3% 0.44mg	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	0.22% 1.55mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.51% 17.4mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	2.03% 30.4mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	0.14% 0.016mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	6.25% 231g	3700g per day for Men 19-50 years

Candied Fruit VS Tomato Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Candied fruit or Tomato Puree?

Lets compare vitamin content per 100 calories of Candied fruit vs Tomato Puree:

• 100 kcal of Canned Tomato Puree contain 220.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 417.3 times more Vitamin E and 96 times more Vitamin K than Candied fruit.
• 100 calories of Candied fruit have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Candied fruit as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Candied fruit vs Tomato Puree:

• 100 kcal of Canned Tomato Puree contain 8.5 times more Calcium, 83.9 times more Copper, 88.7 times more Iron, 48.7 times more Magnesium, 12.9 times more Manganese, 67.8 times more Phosphorus, 66.4 times more Potassium, 9.9 times more Selenium, 2.4 times more Sodium, 61 times more Zinc and 44.6 times more Water than Candied fruit.
• 100 calories of Candied fruit lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Candied fruit have 2 times more Sugars than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 10.1 times more Fiber and 41.1 times more Protein than Candied fruit.
• Both Candied fruit and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Candied fruit provide inadequate amounts of Fiber and Protein
• Both Candied fruit as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.