Comparing Nutrients in 14 ounces Tomato Puree VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Energy	5.2% 151kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	138% 23.4g	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	88% 115g	130g per day for Men 19-50 years
Sugars	26.4% 19g	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.56g	g per day for Men 19-50 years
Fiber	20% 7.54g	285% 108g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Flaxseed per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Puree vs Flaxseed:

• 14 ounces of Tomato Puree have more Vitamin A, 17.7 times more Vitamin C and 6.4 times more Vitamin E than Flaxseed.
• While 14 oz of Flaxseed contain 65.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.9 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Puree.
• 14 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Flaxseed:

• 14 ounces of Tomato Puree have 12.6 times more Water than Flaxseed.
• While 14 oz of Flaxseed contain 14.2 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 17 times more Magnesium, 14.7 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 36.3 times more Selenium and 12.1 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 ounces of Tomato Puree have 3.1 times more Sugars and more Fructose than Flaxseed.
• While 14 oz of Flaxseed contain 14.1 times more Energy, 200.8 times more Fat, 126.3 times more Saturated Fat, 5703.3 times more Omega 3, 72 times more Omega 6, 3.2 times more Carbohydrate, 14.4 times more Fiber and 11.1 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6