Comparing Nutrients in 14 ounces Tomato Puree VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Tomato Puree	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	5.2% 151kcal	38.5% 1115kcal	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	232% 302g	130g per day for Men 19-50 years
Sugars	26.4% 19g	414% 300g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	0% 0mg	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	0% 0μg	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% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	12.8% 0.12mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	16.2% 0.37mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.43% 349g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Syrups, corn, high-fructose per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Syrups, corn, high-fructose:

• 14 ounces of Tomato Puree have more Vitamin A, more Vitamin B1, 4.2 times more Vitamin B2, more Vitamin B3, 40 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Syrups, corn, high-fructose:

• 14 ounces of Tomato Puree have 9.9 times more Copper, 59.3 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, more Potassium, 18 times more Zinc and 3.7 times more Water than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Tomato Puree as well as Syrups, corn, high-fructose lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have more Fiber and more Protein than Syrups, corn, high-fructose.
• While 14 oz of Syrups, corn, high-fructose contain 7.4 times more Energy, 8.5 times more Carbohydrate and 15.7 times more Sugars than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• 14 ounces of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Puree as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.