Comparing Nutrients in 14 ounces Pie, blueberry, commercially prepared VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pie, blueberry, commercially prepared	Tomato Paste	Recommended Dietary Allowance
Energy	31.8% 921kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	21% 6.66g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	57.7% 75g	130g per day for Men 19-50 years
Sugars	54% 39.3g	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	43% 16.3g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Tomato Paste	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	66% 0.86mg	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	26.8% 107μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	97% 87mg	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	27.5% 4.13mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Tomato Paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	161% 1.45mg	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	15% 1.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	52% 1.2mg	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	13% 91mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	5.63% 208g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, blueberry, commercially prepared versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, blueberry, commercially prepared vs Tomato Paste:

• 14 ounces of Pie, blueberry, commercially prepared have 2.3 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.7 times more Vitamin A, 6 times more Vitamin B1, 5.1 times more Vitamin B2, 10.3 times more Vitamin B3, 5.8 times more Vitamin B6, 8.1 times more Vitamin C and 4.1 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Pie, blueberry, commercially prepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, blueberry, commercially prepared vs Tomato Paste:

• 14 ounces of Pie, blueberry, commercially prepared have 4.9 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.5 times more Calcium, 7.9 times more Copper, 9.9 times more Iron, 8.4 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 20.3 times more Potassium, 3.8 times more Selenium and 3.9 times more Zinc than Pie, blueberry, commercially prepared.
• 14 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, blueberry, commercially prepared have 2.8 times more Energy, 21.3 times more Fat, 16.8 times more Saturated Fat, 34.1 times more Omega 3, 21.6 times more Omega 6 and 1.8 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.1 times more Fiber and 2.4 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Tomato Paste offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6