Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Arrowroot	23%	2%	75%

Macro Nutrients

	Canned Crushed Tomatoes	Arrowroot	Recommended Dietary Allowance
Energy	5% 145kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	27.5% 20g	NA	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	14.6% 10.6g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Arrowroot	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	93% 1.2mg	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	14.7% 59μg	383% 1533μg	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	46.4% 41.7mg	9.58% 8.6mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Arrowroot	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	61% 0.55mg	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	73.7% 5.9mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	34.3% 0.79mg	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	20.7% 145mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 406g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Arrowroot per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Crushed Tomatoes versus 1 lb of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Crushed Tomatoes vs Arrowroot:

• 1 pound of Canned Crushed Tomatoes has 4.8 times more Vitamin C than Arrowroot.
• While 1 lb of Raw Arrowroot contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 26 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Arrowroot provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Canned Crushed Tomatoes as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Arrowroot:

• 1 pound of Canned Crushed Tomatoes has 5.7 times more Calcium, 1.5 times more Copper and 7.2 times more Sodium than Arrowroot.
• While 1 lb of Raw Arrowroot contains 1.7 times more Iron, 3.1 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Arrowroot contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Arrowroot lack sufficient amounts of Calcium
• Both Canned Crushed Tomatoes as well as Raw Arrowroot lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Crushed Tomatoes has 1.5 times more Fiber than Arrowroot.
• While 1 lb of Raw Arrowroot contains 2 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Raw Arrowroot provide inadequate amounts of Omega 3 and Omega 6 in one pound.