Comparing Nutrients in 5 ounces Tomato Puree VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Energy	1.86% 54kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.43% 0.24g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	86% 62.2g	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	61.5% 23.4g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	136% 1222μg	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	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	50% 0.65mg	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	42.5% 170μg	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	184% 165mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tomato Powder	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	195% 1.76mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	120% 2.77mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.12% 4.34g	3700g per day for Men 19-50 years

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

• Tomato Powder contains 33.2 times more Vitamin A, 36.5 times more Vitamin B1, 9.5 times more Vitamin B2, 6.2 times more Vitamin B3, 8.5 times more Vitamin B5, 3.6 times more Vitamin B6, 10.9 times more Vitamin B9, 11 times more Vitamin C, 6.2 times more Vitamin E and 14.4 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomato Puree vs Tomato Powder:

• Canned Tomato Puree has 28.7 times more Water than Tomato Powder.
• While Tomato Powder contains 9.2 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 7.7 times more Magnesium, 11.5 times more Manganese, 7.4 times more Phosphorus, 4.4 times more Potassium, 7.6 times more Selenium, 4.8 times more Sodium and 4.8 times more Zinc than Canned Tomato Puree.

Comparison of macro-nutrients per 5 ounces:

• Tomato Powder contains 7.9 times more Energy, 2.1 times more Omega 6, 8.3 times more Carbohydrate, 9.1 times more Sugars, 8.7 times more Fiber and 7.8 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Tomato Powder have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.