Comparing Nutrients in 1 kilogram Tomato Paste VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	47.6% 62g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.2g	g per day for Men 19-50 years
Fiber	108% 41g	26.3% 10g	38g per day for Men 19-50 years
Protein	77% 43.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	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	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	287% 43mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	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	373% 30mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20% 735g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste 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 Tomato Paste vs Stewed Canned Tomatoes:

• 1 kilogram of Tomato Paste has 8.4 times more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.2 times more Vitamin B5, 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 Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Tomato Paste as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Stewed Canned Tomatoes:

• 1 kilogram of Tomato Paste has 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 Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Stewed Canned Tomatoes contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 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 Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.