Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Yellow Tomatoes

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Yellow Tomatoes: 3333g

Canned Crushed Tomatoes have 2.1 times more energy per 100g than Yellow Tomatoes. It has low energy density when compared to other foods. Raw Yellow Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	20.4% 3.47g	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	76.4% 99g	130g per day for Men 19-50 years
Sugars	95% 68.8g	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	50.4% 36.6g	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	% 31.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	246% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	144% 1.87mg	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	50.8% 203μg	250% 1000μg	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	333% 300mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	53% 531mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	374% 3.37mg	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	254% 20.3mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	174% 4mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	253% 8600mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	85% 9.33mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	86% 3176g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have more Vitamin A and 1.3 times more Vitamin B6 than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Crushed Tomatoes have 1.4 times more Calcium, 1.2 times more Iron and 3.8 times more Sodium than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 2.2 times more Zinc and 2.3 times more Water than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Crushed Tomatoes have 1.3 times more Fiber than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 2 times more Fat, 1.7 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.