Comparing Nutrients in 5 ounces Tomato Puree VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Tomato Puree	Croutons, plain	Recommended Dietary Allowance
Energy	1.86% 54kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	80% 104g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	19% 7.23g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Croutons, plain	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	2.83% 0.037mg	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	3.9% 15.6μg	46.8% 187μg	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	16.7% 15mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Croutons, plain	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	25.7% 0.23mg	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	31.5% 2.52mg	72.3% 5.8mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	31% 0.71mg	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	8.1% 56.7mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Croutons, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Puree versus 5 oz of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Puree vs Croutons, plain:

• 5 ounces of Tomato Puree have more Vitamin A, 4.8 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• While 5 oz of Croutons, plain contain 24.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3 and 12 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Croutons, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Croutons, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Croutons, plain have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Croutons, plain:

• 5 ounces of Tomato Puree have 1.8 times more Copper, 3.5 times more Potassium and 16 times more Water than Croutons, plain.
• While 5 oz of Croutons, plain contain 4.2 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 53.6 times more Selenium, 24.9 times more Sodium and 2.5 times more Zinc than Canned Tomato Puree.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Croutons, plain contain 10.7 times more Energy, 31.4 times more Fat, 52.1 times more Saturated Fat, 17.5 times more Omega 3, 14.7 times more Omega 6, 8.2 times more Carbohydrate, 2.7 times more Fiber and 7.2 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6