Comparing Nutrients in 5 ounces Tomato Puree VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Tomato Puree	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	1.86% 54kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	40% 6.8g	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	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	42% 30.3g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	3.27% 0.043mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	2.05% 1.84mg	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	18.6% 2.8mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	7.4% 0.067mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	14% 0.32mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.37% 125g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Pie, fried pies, fruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Puree vs Pie, fried pies, fruit:

• 5 ounces of Tomato Puree have 5.2 times more Vitamin A, 4 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.2 times more Vitamin C than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Puree.
• Both Tomato Puree and Pie, fried pies, fruit provide similar amounts of Vitamin B3, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 5 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Pie, fried pies, fruit:

• 5 ounces of Tomato Puree have 6.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 6.8 times more Potassium, 1.6 times more Zinc and 2.3 times more Water than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 1.3 times more Manganese, 3.4 times more Selenium and 11.9 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Pie, fried pies, fruit contain similar levels of Phosphorus per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 5 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie, fried pies, fruit contain 8.3 times more Energy, 76.7 times more Fat, 84.7 times more Saturated Fat, 142 times more Omega 3, 58.6 times more Omega 6, 4.7 times more Carbohydrate, 4.4 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6