Comparing Nutrients in 7 ounces Tomato Paste VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Tomato Paste	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	5.6% 163kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	61.7% 80g	130g per day for Men 19-50 years
Sugars	33.3% 24g	87% 63g	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	16% 11.6g	26.7% 19.3g	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	% 11.4g	% 34.5g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.2g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	2.14% 0.028mg	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	5.95% 24μg	0.5% 2μg	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	48.3% 43.5mg	2.2% 2mg	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	57% 8.53mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.094% 3.77μg	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	74% 5.9mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.3% 0.14mg	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	23.5% 165mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Cranberry Sauce sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Canned Cranberry Sauce sweetened:

• 7 ounces of Tomato Paste have 38 times more Vitamin A, 4 times more Vitamin B1, 7.3 times more Vitamin B2, 30.8 times more Vitamin B3, 15.4 times more Vitamin B6, 12 times more Vitamin B9, 21.9 times more Vitamin C, 4.6 times more Vitamin E and 8.1 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Canned Cranberry Sauce sweetened:

• 7 ounces of Tomato Paste have 12 times more Calcium, 14 times more Copper, 7.3 times more Iron, 21 times more Magnesium, 4.1 times more Manganese, 20.8 times more Phosphorus, 36.2 times more Potassium, 13.3 times more Selenium, 11.8 times more Sodium and 21 times more Zinc than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 3.7 times more Fiber and 4.8 times more Protein than Canned Cranberry Sauce sweetened.
• While 7 oz of Canned Cranberry Sauce sweetened contain 1.9 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fructose than Canned Tomato Paste.
• 7 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.