Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Crushed Tomatoes	Dried Butternuts	Recommended Dietary Allowance
Energy	5% 145kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	15.4% 154mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 406g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Dried Butternuts per 1 lb

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

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

• 1 pound of Canned Crushed Tomatoes has 2.9 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 5.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.1 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dried Butternuts provide similar amounts of Vitamin B3 per one pound.
• Both Canned Crushed Tomatoes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Dried Butternuts:

• 1 pound of Canned Crushed Tomatoes has 186 times more Sodium and 26.8 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.6 times more Calcium, 2.5 times more Copper, 3.1 times more Iron, 11.9 times more Magnesium, 35.8 times more Manganese, 13.9 times more Phosphorus, 1.4 times more Potassium, 28.7 times more Selenium and 11.6 times more Zinc than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 19.1 times more Energy, 203.5 times more Fat, 32.7 times more Saturated Fat, 1743.6 times more Omega 3, 312.3 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 15.2 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6