Comparing Nutrients in 14 ounces Tomato Puree VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Energy	5.2% 151kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	4% 0.68g	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	240% 174g	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	172% 65.5g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	140% 1.8mg	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	119% 476μg	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	515% 463mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	547% 4.93mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	337% 7.74mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	35.5% 532mg	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	0.33% 12g	3700g per day for Men 19-50 years

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

• Tomato Powder contains 33.2 times more Vitamin A, 36.5 times more Vitamin B1, 9.5 times more Vitamin B2, 6.2 times more Vitamin B3, 8.5 times more Vitamin B5, 3.6 times more Vitamin B6, 10.9 times more Vitamin B9, 11 times more Vitamin C, 6.2 times more Vitamin E and 14.4 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Puree vs Tomato Powder:

• Canned Tomato Puree has 28.7 times more Water than Tomato Powder.
• While Tomato Powder contains 9.2 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 7.7 times more Magnesium, 11.5 times more Manganese, 7.4 times more Phosphorus, 4.4 times more Potassium, 7.6 times more Selenium, 4.8 times more Sodium and 4.8 times more Zinc than Canned Tomato Puree.

Comparison of macro-nutrients per 14 ounces:

• Tomato Powder contains 7.9 times more Energy, 2.1 times more Omega 6, 8.3 times more Carbohydrate, 9.1 times more Sugars, 8.7 times more Fiber and 7.8 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.