Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.87% 0.15g	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	3.25% 4.22g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	6.1% 0.079mg	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	10.6% 42.5μg	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	14% 12.8mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	16% 0.14mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	7.4% 0.17mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	10.8% 366mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.65% 135g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Yellow Tomatoes.
• While Raw Yellow Tomatoes contain 2.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 5 oz.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Crushed Tomatoes have 3.1 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.5 times more Selenium and 8.1 times more Sodium than Raw Yellow Tomatoes.
• Both Canned Crushed Tomatoes and Raw Yellow Tomatoes have similar amounts of Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Crushed Tomatoes have 2.1 times more Energy, 2.4 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Raw Yellow Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Yellow Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.