Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake, baked VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Tomato Puree	Recommended Dietary Allowance
Energy	76.4% 2215kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	68.2% 22g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	642% 10.3g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	459% 78g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 181g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.8% 1.02mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	38.5% 0.5mg	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	54.6% 218μg	11% 43.7μg	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	46.7% 42mg	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	14.6% 2.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Tomato Puree	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	127% 1.14mg	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	129% 10.3mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	29% 0.67mg	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	34% 238mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Puff pastry, frozen, ready-to-bake, baked versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake, baked vs Tomato Puree:

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 12.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 5 times more Vitamin B9 and 4.8 times more Vitamin K than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake, baked as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake, baked vs Tomato Puree:

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.5 times more Iron, 2.9 times more Manganese, 1.5 times more Phosphorus, 35 times more Selenium, 9 times more Sodium and 1.5 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.5 times more Copper, 1.4 times more Magnesium, 7.1 times more Potassium and 11.9 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Potassium
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Puff pastry, frozen, ready-to-bake, baked as well as Canned Tomato Puree lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 14.7 times more Energy, 183.3 times more Fat, 189.7 times more Saturated Fat, 647 times more Omega 3, 239.5 times more Omega 6, 5.1 times more Carbohydrate and 4.5 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 6.4 times more Sugars and 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6