Comparing Nutrients in 1 pound Tomato Paste VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Tomato Paste	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	13% 372kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	31% 40.6g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	47.5% 34.5g	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	36.6% 26.5g	17% 12.2g	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	% 26g	% 17.7g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 4.54g	g per day for Men 19-50 years
Fiber	49% 18.6g	13% 5g	38g per day for Men 19-50 years
Protein	35% 19.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	15.4% 0.2mg	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	13.6% 54.4μg	9.07% 36.3μg	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	110% 99mg	10.6% 9.53mg	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	130% 19.5mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	16.3% 163mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	35.3% 0.32mg	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	169% 13.5mg	77.7% 6.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	15% 0.34mg	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	53.8% 376mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cherries, sour, red, canned, water pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Tomato Paste has 2 times more Vitamin A, 3.5 times more Vitamin B1, 3.7 times more Vitamin B2, 17.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 10.4 times more Vitamin C, 18.7 times more Vitamin E and 8.1 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Tomato Paste has 3.3 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 7 times more Magnesium, 4 times more Manganese, 8.3 times more Phosphorus, 10.3 times more Potassium, more Selenium, 8.4 times more Sodium and 9 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 2.3 times more Energy, 2.1 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fructose, 3.7 times more Fiber and 5.6 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.