Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Tomatoes

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Tomatoes: 2778g

Canned Crushed Tomatoes have 1.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Crushed Tomatoes	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	83% 108g	130g per day for Men 19-50 years
Sugars	95% 68.8g	101% 73g	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	50.4% 36.6g	52.5% 38g	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	% 31.7g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 0g	g per day for Men 19-50 years
Fiber	78% 29.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Tomatoes	Recommended Dietary Allowance
Vitamin A	19% 172μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.8% 203μg	104% 417μg	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	160% 144mg	423% 381mg	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	130% 19.5mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Tomatoes	Recommended Dietary Allowance
Calcium	53% 531mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	254% 20.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	138% 3.17mg	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	71.4% 500mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Tomatoes:

• Canned Crushed Tomatoes have 1.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.8 times more Vitamin A, 2.1 times more Vitamin B9, 2.6 times more Vitamin C and 2.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Tomatoes:

• Canned Crushed Tomatoes have 1.9 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, more Selenium and 20.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Water than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 1.3 times more Fat and 1.3 times more Omega 6 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fructose, Fiber and Protein per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.