Comparing Nutrients in 100 calories Canned Crushed Tomatoes VS Yellow Tomatoes

Weight per 100 calories

• Canned Crushed Tomatoes: 313g
• Yellow Tomatoes: 667g

Canned Crushed Tomatoes have 2.1 times more energy per 100g than Yellow Tomatoes. It has low energy density when compared to other foods. Raw Yellow Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Canned Crushed Tomatoes or Yellow Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	15.3% 20g	130g per day for Men 19-50 years
Sugars	19% 13.8g	NA	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	10% 7.3g	NA	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	% 6.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.063g	NA	g per day for Men 19-50 years
Fiber	15.6% 5.94g	12.3% 4.67g	38g per day for Men 19-50 years
Protein	9.15% 5.13g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	3.8% 34.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	49% 7.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	28.7% 0.37mg	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	10% 40.6μg	50% 200μg	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	32% 28.8mg	66.7% 60mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	75% 0.67mg	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	50.8% 4.06mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	34.8% 0.8mg	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	14.3% 100mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	10.2% 153mg	1500mg per day for Men 19-50 years
Zinc	7.67% 0.84mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	7.55% 280g	17% 635g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Crushed Tomatoes vs Yellow Tomatoes:

• Canned Crushed Tomatoes have more Vitamin A and 1.3 times more Vitamin B6 than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Crushed Tomatoes vs Yellow Tomatoes:

• Canned Crushed Tomatoes have 1.4 times more Calcium, 1.2 times more Iron and 3.8 times more Sodium than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 2.2 times more Zinc and 2.3 times more Water than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Crushed Tomatoes have 1.3 times more Fiber than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 2 times more Fat, 1.7 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.