Comparing Nutrients in 14 ounces Tomato Puree VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Tomato Puree	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	5.2% 151kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	228% 296g	130g per day for Men 19-50 years
Sugars	26.4% 19g	255% 185g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	12.5% 0.16mg	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	11% 43.7μg	50.6% 202μg	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	46.7% 42mg	0.88% 0.79mg	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	52% 7.8mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	108% 0.98mg	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	88.3% 7.06mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	96% 2.2mg	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	22.7% 159mg	128% 897mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	40% 1353mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cake, gingerbread, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Cake, gingerbread, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Cake, gingerbread, dry mix:

• 14 ounces of Tomato Puree have more Vitamin A, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6, 53 times more Vitamin C and 9.9 times more Vitamin E than Cake, gingerbread, dry mix.
• While 14 oz of Cake, gingerbread, dry mix contain 13.6 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Puree.
• 14 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Cake, gingerbread, dry mix:

• 14 ounces of Tomato Puree have 1.3 times more Potassium and 20 times more Water than Cake, gingerbread, dry mix.
• While 14 oz of Cake, gingerbread, dry mix contain 5.2 times more Calcium, 2.6 times more Iron, 3.3 times more Manganese, 5.7 times more Phosphorus, 3 times more Selenium and 23.5 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cake, gingerbread, dry mix contain similar levels of Copper, Magnesium and Zinc per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, gingerbread, dry mix contain 11.5 times more Energy, 65.7 times more Fat, 119.3 times more Saturated Fat, 22.8 times more Omega 3, 20.4 times more Omega 6, 8.3 times more Carbohydrate, 9.7 times more Sugars and 2.7 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cake, gingerbread, dry mix offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6