Comparing Nutrients in 300 calories Tomato Puree VS Lemon Juice

Weight per 300 calories

• Tomato Puree: 790g
• Lemon Juice: 1364g

Tomato Puree has 1.7 times more energy per 100g than Lemon Juice. It has low energy density when compared to other foods. Raw Lemon Juice having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Puree or Lemon Juice?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Tomato Puree	Lemon Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	72.4% 94g	130g per day for Men 19-50 years
Sugars	52.6% 38g	47.4% 34.4g	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	26% 18.8g	20.7% 15g	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	% 19.3g	% 13.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.86g	g per day for Men 19-50 years
Fiber	39.5% 15g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	23.3% 13g	8.52% 4.77g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Lemon Juice	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	48.3% 0.63mg	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	21.7% 87μg	68% 273μg	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	93% 83.7mg	586% 528mg	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	104% 15.6mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Lemon Juice	Recommended Dietary Allowance
Calcium	14.2% 142mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	24.2% 0.22mg	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	176% 14mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	7.1% 0.16mg	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	45% 316mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	2.48% 1.36μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	18.8% 694g	34% 1259g	3700g per day for Men 19-50 years

Tomato Puree VS Lemon Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or Lemon Juice?

Lets compare vitamin content per 300 calories of Tomato Puree vs Lemon Juice:

• 300 calories of Tomato Puree have more Vitamin A, 3.1 times more Vitamin B2, 9.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 7.6 times more Vitamin E and more Vitamin K than Lemon Juice.
• While 300 kcal of Raw Lemon Juice contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Tomato Puree.
• 300 calories of Lemon Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Tomato Puree as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Lemon Juice:

• 300 calories of Tomato Puree have 1.7 times more Calcium, 10.4 times more Copper, 12.9 times more Iron, 2.2 times more Magnesium, 8.2 times more Manganese, 2.9 times more Phosphorus, 2.5 times more Potassium, 4.1 times more Selenium, 16.2 times more Sodium and 4.2 times more Zinc than Lemon Juice.
• While 300 kcal of Raw Lemon Juice contain 1.8 times more Water than Canned Tomato Puree.
• 300 calories of Lemon Juice lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.3 times more Fructose, 3.7 times more Fiber and 2.7 times more Protein than Lemon Juice.
• While 300 kcal of Raw Lemon Juice contain 3.9 times more Omega 3 and 1.3 times more Carbohydrate than Canned Tomato Puree.
• Both Tomato Puree and Lemon Juice offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Lemon Juice provide inadequate amounts of Omega 6 in 300 calories.