Comparing Nutrients in 7 ounces Pectin, unsweetened, dry mix VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Pectin, unsweetened, dry mix	0%	1%	99%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pectin, unsweetened, dry mix	Tomato Puree	Recommended Dietary Allowance
Energy	22.2% 645kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.6g	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	NA	6.5% 4.72g	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	NA	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Pectin, unsweetened, dry mix	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.062% 0.01mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	19.2% 0.25mg	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	0.5% 2μg	5.46% 22μg	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	0% 0mg	23.4% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pectin, unsweetened, dry mix	Tomato Puree	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	63.3% 0.57mg	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	67.2% 5.38mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	14.6% 0.34mg	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	0.57% 3.97mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Pectin, unsweetened, dry mix VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Pectin, unsweetened, dry mix versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pectin, unsweetened, dry mix vs Tomato Puree:

• 7 oz of Canned Tomato Puree contain more Vitamin A, 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 293.2 times more Vitamin B3, 4 times more Vitamin B5, 12.6 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• 7 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pectin, unsweetened, dry mix as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pectin, unsweetened, dry mix vs Tomato Puree:

• 7 ounces of Pectin, unsweetened, dry mix have 1.5 times more Copper, 1.5 times more Iron, 7.1 times more Sodium and 1.3 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 23 times more Magnesium, 2.4 times more Manganese, 20 times more Phosphorus, 62.7 times more Potassium and 10.1 times more Water than Pectin, unsweetened, dry mix.
• 7 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Pectin, unsweetened, dry mix as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pectin, unsweetened, dry mix have 8.6 times more Energy, 10.1 times more Carbohydrate and 4.5 times more Fiber than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 5.5 times more Protein than Pectin, unsweetened, dry mix.
• 7 ounces of Pectin, unsweetened, dry mix provide inadequate amounts of Protein
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Pectin, unsweetened, dry mix as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.