Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	% 11g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	58.6% 1991mg	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	67% 1002mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Tomato Puree:

• 1 pound of Stewed Canned Tomatoes has 1.8 times more Vitamin B1 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 2.4 times more Vitamin E and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Tomato Puree:

• 1 pound of Stewed Canned Tomatoes has 1.9 times more Calcium and 7.9 times more Sodium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.6 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomato Puree contain similar levels of Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Puree contains 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fructose, 1.9 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.