Comparing Nutrients in 1 kilogram Tomato Puree VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Energy	13% 380kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	222% 289g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	21.4% 15.5g	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	33% 24g	0% 0g	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	% 24.5g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.5g	g per day for Men 19-50 years
Fiber	50% 19g	718% 273g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	218% 870μg	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	118% 106mg	6.67% 6mg	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	131% 19.7mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Calcium	18% 180mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1356% 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	223% 18mg	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	1079% 25mg	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	57% 400mg	917% 6420mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	23.8% 879g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Flaxseed per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Flaxseed:

• 1 kilogram of Tomato Puree has more Vitamin A, 17.7 times more Vitamin C and 6.4 times more Vitamin E than Flaxseed.
• While 1 kg of Flaxseed contains 65.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.9 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Puree.
• 1 kilogram of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Flaxseed:

• 1 kilogram of Tomato Puree has 12.6 times more Water than Flaxseed.
• While 1 kg of Flaxseed contains 14.2 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 17 times more Magnesium, 14.7 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 36.3 times more Selenium and 12.1 times more Zinc than Canned Tomato Puree.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 3.1 times more Sugars and more Fructose than Flaxseed.
• While 1 kg of Flaxseed contains 14.1 times more Energy, 200.8 times more Fat, 126.3 times more Saturated Fat, 5703.3 times more Omega 3, 72 times more Omega 6, 3.2 times more Carbohydrate, 14.4 times more Fiber and 11.1 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6