Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.9% 0.33g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tomato Puree per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B1 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 2.4 times more Vitamin E and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 1.9 times more Calcium and 7.9 times more Sodium than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.6 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomato Puree contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Puree contain 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fructose, 1.9 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.