Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Energy	3.56% 103kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	19.3% 14g	66.7% 48.3g	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	10.3% 7.46g	32% 23.2g	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	% 6.47g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	66% 0.86mg	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	4.96% 20μg	12% 47.6μg	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	35% 31.4mg	97% 87mg	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	22% 3.3mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	161% 1.45mg	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	66% 5.28mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	52% 1.2mg	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	11.3% 79.4mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Tomato Paste:

• Canned Tomato Paste contains 8.4 times more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 12.7 times more Vitamin B6, 2.4 times more Vitamin B9, 2.8 times more Vitamin C, 5.2 times more Vitamin E and 4.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Vitamin B5 per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Tomato Paste:

• Stewed Canned Ripe Red Tomatoes have 3.7 times more Sodium and 1.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 3.3 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 5.1 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Potassium, 8.8 times more Selenium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Tomato Paste contains 3.2 times more Energy, 3.1 times more Carbohydrate, 3.5 times more Sugars, 3.1 times more Fructose, 4.1 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.