Comparing Nutrients in 7 ounces Tomato Paste VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Energy	5.6% 163kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	4.03% 0.68g	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	97% 127g	130g per day for Men 19-50 years
Sugars	33.3% 24g	131% 95g	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	62.7% 45.4g	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	% 49.2g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.14g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	51% 19.4g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Dried Figs	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	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	74% 5.9mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	44% 1mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.94% 146g	1.6% 59.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Raw Dried Figs:

• 7 ounces of Tomato Paste have more Vitamin A, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 18.3 times more Vitamin C and 12.3 times more Vitamin E than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.4 times more Vitamin K than Canned Tomato Paste.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Raw Dried Figs:

• 7 ounces of Tomato Paste have 1.3 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus, 1.5 times more Potassium, 8.8 times more Selenium and 5.9 times more Sodium than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 4.5 times more Calcium, 1.6 times more Magnesium and 1.7 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Raw Dried Figs contain similar levels of Zinc per seven ounces.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.3 times more Protein than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 3 times more Energy, 2.3 times more Omega 6, 3.4 times more Carbohydrate, 3.9 times more Sugars, 3.9 times more Fructose and 2.4 times more Fiber than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Dried Figs provide inadequate amounts of Omega 3 in seven ounces.