Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.95% 10.3g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	2.94% 1.64g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	12% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	6.54% 0.085mg	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	4.6% 18.4μg	10.3% 41μg	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	14.5% 13mg	25% 22.7mg	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	12% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	9.76% 0.088mg	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	23% 1.84mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	5.42% 0.12mg	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	6.48% 45.4mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.63% 134g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Orange Tomatoes.
• While Raw Orange Tomatoes contain 6.8 times more Vitamin A, 2.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Crushed Tomatoes have 6.8 times more Calcium, 3 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 1.5 times more Selenium, 4.4 times more Sodium and 1.9 times more Zinc than Raw Orange Tomatoes.
• Both Canned Crushed Tomatoes and Raw Orange Tomatoes have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Crushed Tomatoes have 2 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Raw Orange Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Orange Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.