Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake, baked VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	192% 5580kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1618% 26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 457g	47.6% 62g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	26.3% 10g	38g per day for Men 19-50 years
Protein	132% 74g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	13% 0.17mg	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	138% 550μg	12.5% 50μg	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	0% 0mg	87.8% 79mg	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	36.7% 5.5mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	124% 1.12mg	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	325% 26mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	25.7% 0.59mg	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	85.7% 600mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2% 74g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Puff pastry, frozen, ready-to-bake, baked versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake, baked vs Stewed Canned Tomatoes:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 7 times more Vitamin B1, 7.4 times more Vitamin B2, 5.3 times more Vitamin B3, 11 times more Vitamin B9 and 6.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin B5, more Vitamin C and 1.5 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Puff pastry, frozen, ready-to-bake, baked as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake, baked vs Stewed Canned Tomatoes:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 2 times more Iron, 1.3 times more Magnesium, 8.4 times more Manganese, 3 times more Phosphorus, 40.8 times more Selenium and 3.2 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Calcium, 3.3 times more Potassium and 12.4 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Stewed Canned Tomatoes contain similar levels of Copper and Sodium per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 21.5 times more Energy, 202.6 times more Fat, 211.6 times more Saturated Fat, 862.7 times more Omega 3, 265.4 times more Omega 6, 7.4 times more Carbohydrate, 1.5 times more Fiber and 8.1 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.7 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein