Comparing Nutrients in 1 pound Tomato Paste VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Energy	13% 372kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	9.2% 1.56g	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	223% 290g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	300% 217g	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	143% 104g	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	% 112g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.32g	g per day for Men 19-50 years
Fiber	49% 18.6g	117% 44.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	37% 0.48mg	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	10.2% 41μg	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	6.05% 5.44mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Calcium	16.3% 163mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	169% 13.5mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	101% 2.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9% 333g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Dried Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Raw Dried Figs:

• 1 pound of Tomato Paste has more Vitamin A, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 18.3 times more Vitamin C and 12.3 times more Vitamin E than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 1.4 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.4 times more Vitamin K than Canned Tomato Paste.
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Raw Dried Figs:

• 1 pound of Tomato Paste has 1.3 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus, 1.5 times more Potassium, 8.8 times more Selenium and 5.9 times more Sodium than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 4.5 times more Calcium, 1.6 times more Magnesium and 1.7 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Raw Dried Figs contain similar levels of Zinc per one pound.
• 1 pound of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.3 times more Protein than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 3 times more Energy, 2.3 times more Omega 6, 3.4 times more Carbohydrate, 3.9 times more Sugars, 3.9 times more Fructose and 2.4 times more Fiber than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one pound.