Comparing Nutrients in 14 ounces Tomato Puree VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Tomato Puree	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	5.2% 151kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0% 0g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	26.4% 19g	82.8% 60g	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	0% 0g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	5.3% 4.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.43% 349g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Tomato Puree have 26 times more Vitamin A, 28.2 times more Vitamin B3, 2.2 times more Vitamin B5, 6.6 times more Vitamin B6, 3.7 times more Vitamin B9, 8.8 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Canned Tomato Puree.
• Both Tomato Puree and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Tomato Puree have 22.1 times more Copper, 4.9 times more Iron, 3.3 times more Magnesium, 42.3 times more Manganese, 4.1 times more Potassium and 1.6 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.2 times more Calcium, 1.4 times more Phosphorus, 2.4 times more Selenium and 6.8 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.3 times more Energy, 2.2 times more Carbohydrate and 3.1 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Canned Tomato Puree as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.