Comparing Nutrients in 500 calories Tomato Puree VS Tomato Powder

Weight per 500 calories

• Tomato Puree: 1316g
• Tomato Powder: 166g

Tomato Powder has 7.9 times more energy per unit of mass than Canned Tomato Puree, which is high in comparison to other foods. Tomato Puree having low energy density.

Which food has more nutrients per 500 calories - Tomato Puree or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	95% 124g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	100% 72.7g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	72% 27.3g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Vitamin A	38% 342μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	58.2% 0.76mg	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	36% 145μg	49.7% 199μg	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	155% 139mg	215% 193mg	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	173% 26mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Calcium	23.7% 237mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	228% 2.05mg	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	293% 23.4mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	140% 3.23mg	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	75% 526mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	0.14% 5.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomato Puree vs Tomato Powder:

• Canned Tomato Puree has 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.3 times more Vitamin E than Tomato Powder.
• While Tomato Powder contains 4.2 times more Vitamin A, 4.6 times more Vitamin B1, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 1.8 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree and Tomato Powder have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Puree vs Tomato Powder:

• Canned Tomato Puree has 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Potassium, 1.7 times more Sodium, 1.7 times more Zinc and 228.2 times more Water than Tomato Powder.
• While Tomato Powder contains 1.5 times more Manganese than Canned Tomato Puree.
• Both Canned Tomato Puree and Tomato Powder have similar amounts of Calcium, Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Puree has 3.8 times more Omega 6 than Tomato Powder.
• Both Canned Tomato Puree and Tomato Powder have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.