Comparing Nutrients in 1 kilogram Tomato Puree VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tamari	64%	1%	35%

Macro Nutrients

	Tomato Puree	Tamari	Recommended Dietary Allowance
Energy	13% 380kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.3% 0.39g	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	43% 55.7g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	23.4% 17g	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	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	21% 8g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tamari	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	154% 2mg	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	27.5% 110μg	45% 180μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tamari	Recommended Dietary Allowance
Calcium	18% 180mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	150% 1.35mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	217% 5mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	3724% 55860mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23.8% 879g	18% 660g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Tamari per 1 kg

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

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

• 1 kilogram of Tomato Puree has more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Tamari provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Tamari have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Tamari:

• 1 kilogram of Tomato Puree has 2.1 times more Copper, 2.1 times more Potassium and 1.3 times more Water than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 1.3 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus and 199.5 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Tamari contain similar levels of Zinc per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Soy sauce made from soy (tamari) lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 1.6 times more Carbohydrate, 2.8 times more Sugars and 2.4 times more Fiber than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 1.6 times more Energy and 6.4 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Soy sauce made from soy (tamari) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.