Comparing Nutrients in 1 kilogram Tomato Paste VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Tomato Paste	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	28.3% 820kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	162% 211g	130g per day for Men 19-50 years
Sugars	168% 122g	223% 162g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	60.5% 23g	38g per day for Men 19-50 years
Protein	77% 43.2g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	17% 0.22mg	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	30% 120μg	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	243% 219mg	40% 36mg	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	287% 43mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	196% 1.76mg	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	373% 30mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	21% 0.48mg	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	119% 830mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20% 735g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Tomato Paste has 6.3 times more Vitamin A, 2.7 times more Vitamin B1, 3.6 times more Vitamin B2, 7.8 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6, 2.4 times more Vitamin B9, 6.1 times more Vitamin C, 25.3 times more Vitamin E and 12.7 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Tomato Paste has 3.6 times more Calcium, 2.1 times more Copper, 8.5 times more Iron, 4.7 times more Magnesium, 6.3 times more Manganese, 4.2 times more Phosphorus, 6.9 times more Potassium, more Selenium, 19.7 times more Sodium and 6.3 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Fiber and 5.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained contains 1.3 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cherries, sweet, canned, pitted, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.