Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Tomato Puree

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Tomato Puree: 1316g

Canned Tomato Puree has 1.5 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	91% 118g	130g per day for Men 19-50 years
Sugars	93% 67.7g	87.7% 63.6g	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% 36g	43% 31.3g	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	% 31.3g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	65.8% 25g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	128% 1.66mg	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	24% 96μg	36% 145μg	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	169% 152mg	155% 139mg	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	106% 16mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	65.4% 654mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	420% 3.78mg	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	320% 25.6mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	97% 2.22mg	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	55% 385mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	31.3% 1156g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Tomato Puree?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Tomato Puree:

• 500 calories of Stewed Canned Tomatoes have 2.7 times more Vitamin B1 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomato Puree provide similar amounts of Vitamin C and Vitamin K per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Tomato Puree:

• 500 calories of Stewed Canned Tomatoes have 2.8 times more Calcium, 1.3 times more Selenium, 11.5 times more Sodium and 1.5 times more Water than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.8 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomato Puree contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Puree contain 1.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.