Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Candies, soft fruit and nut squares	Tomato Puree	Recommended Dietary Allowance
Energy	61% 1769kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	287% 208g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	44% 0.57mg	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	13.6% 54.4μg	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	1% 0.91mg	53.4% 48mg	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	3.02% 0.45mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Tomato Puree	Recommended Dietary Allowance
Calcium	7.7% 77mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	145% 1.3mg	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	52.7% 4.2mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	33.3% 0.77mg	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	35% 245mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.7% 63g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Tomato Puree:

• 1 pound of Candies, soft fruit and nut squares has 1.9 times more Vitamin B1 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 2.1 times more Vitamin B2, 8.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.5 times more Vitamin B6, 53 times more Vitamin C, 19.7 times more Vitamin E and 8.5 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Tomato Puree provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Candies, soft fruit and nut squares as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Tomato Puree:

• 1 pound of Candies, soft fruit and nut squares has 3.2 times more Manganese, 1.4 times more Phosphorus, 2 times more Selenium, 4.7 times more Sodium and 1.5 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.9 times more Iron, 5.4 times more Potassium and 6.3 times more Water than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Tomato Puree contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Selenium
• Both Candies, soft fruit and nut squares as well as Canned Tomato Puree lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has 10.3 times more Energy, 45.3 times more Fat, 31 times more Saturated Fat, 328.8 times more Omega 3, 67.4 times more Omega 6, 8.2 times more Carbohydrate, 9.5 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6