Comparing Nutrients in 7 ounces Tomato Paste VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	29% 37.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.57% 35.7mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	23.5% 165mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomato Paste vs Tomato Puree:

• Canned Tomato Paste has 2.9 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 2.1 times more Vitamin C, 2.2 times more Vitamin E and 3.4 times more Vitamin K than Canned Tomato Puree.
• While Canned Tomato Puree contains 3.1 times more Vitamin B5 than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned Tomato Puree have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Tomato Paste as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Paste vs Tomato Puree:

• Canned Tomato Paste has 2 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 7.6 times more Selenium, 2.1 times more Sodium and 1.8 times more Zinc than Canned Tomato Puree.
• Both Canned Tomato Paste and Canned Tomato Puree have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Paste has 2.2 times more Energy, 2.1 times more Carbohydrate, 2.5 times more Sugars, 2.5 times more Fructose, 2.2 times more Fiber and 2.6 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Paste as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.