Comparing Nutrients in 5 ounces Arrowroot VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Arrowroot	23%	2%	75%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Arrowroot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	3.18% 92kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.24g	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	NA	4.58% 3.3g	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	NA	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Arrowroot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	16.4% 0.21mg	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	120% 479μg	4.6% 18.4μg	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	3% 2.7mg	14.5% 13mg	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	NA	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowroot	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29% 0.26mg	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	39.3% 3.15mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	11.3% 0.26mg	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	20% 139mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowroot VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Arrowroot versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Arrowroot vs Canned Crushed Tomatoes:

• 5 ounces of Arrowroot have 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 26 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 4.8 times more Vitamin C than Raw Arrowroot.
• Both Arrowroot and Canned Crushed Tomatoes provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Raw Arrowroot as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Arrowroot vs Canned Crushed Tomatoes:

• 5 ounces of Arrowroot have 1.7 times more Iron, 1.3 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 5.7 times more Calcium, 1.5 times more Copper and 7.2 times more Sodium than Raw Arrowroot.
• Both Arrowroot and Canned Crushed Tomatoes contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Arrowroot lack sufficient amounts of Calcium
• Both Raw Arrowroot as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Arrowroot have 2 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Protein than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.5 times more Fiber than Raw Arrowroot.
• 5 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Raw Arrowroot as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.