Comparing Nutrients in 5 ounces Tomato Puree VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Tomato Puree	Dried Pilinuts	Recommended Dietary Allowance
Energy	1.86% 54kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	63.4% 10.8g	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	4.34% 5.64g	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	NA	38g per day for Men 19-50 years
Protein	4.18% 2.34g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dried Pilinuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Puree vs Dried Pilinuts:

• 5 ounces of Tomato Puree have 13 times more Vitamin A, 2.8 times more Vitamin B3 and 17.7 times more Vitamin C than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 36.5 times more Vitamin B1 and 5.5 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Dried Pilinuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Dried Pilinuts:

• 5 ounces of Tomato Puree have 31.7 times more Water than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 8.1 times more Calcium, 3.3 times more Copper, 2 times more Iron, 13.1 times more Magnesium, 13.7 times more Manganese, 14.4 times more Phosphorus and 8.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Dried Pilinuts contain similar levels of Potassium per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 2.3 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 18.9 times more Energy, 378.8 times more Fat, 1075.3 times more Saturated Fat, 92.7 times more Omega 6 and 6.5 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6