Comparing Nutrients in 14 ounces Tomato Puree VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Tomato Puree	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	5.2% 151kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	37.4% 6.35g	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	137% 178g	130g per day for Men 19-50 years
Sugars	26.4% 19g	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	59.2% 0.77mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	5.73% 5.16mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	399% 9.17mg	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	123% 861mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.43% 349g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Tomato Puree have 8.2 times more Vitamin C and 4.8 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Vitamin A, 17.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Canned Tomato Puree.
• 14 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 14 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Canned Tomato Puree as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Tomato Puree have 1.2 times more Copper, 1.8 times more Potassium and 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 11 times more Calcium, 1.4 times more Iron, 3.5 times more Magnesium, 13.7 times more Manganese, 5.4 times more Phosphorus, 47 times more Selenium, 17 times more Sodium and 4.8 times more Zinc than Canned Tomato Puree.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, whole wheat contain 7.1 times more Energy, 20.9 times more Fat, 31.8 times more Saturated Fat, 43.3 times more Omega 3, 19.5 times more Omega 6, 5 times more Carbohydrate, 3.2 times more Fiber and 7.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Sugars and Fructose per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6