Comparing Nutrients in 7 ounces Tomato Puree VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Breadfruit	4%	2%	94%

Macro Nutrients

	Tomato Puree	Breadfruit	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	41.4% 54g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	30% 22g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Breadfruit	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.3% 0.2mg	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	5.46% 22μg	6.95% 27.8μg	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	23.4% 21mg	64% 57.5mg	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	26% 3.9mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Breadfruit	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	18.5% 0.17mg	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	44% 3.53mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	5.18% 0.12mg	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	11.3% 79.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Breadfruit per 7 oz

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

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

• 7 ounces of Tomato Puree have more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 19.7 times more Vitamin E and 6.8 times more Vitamin K than Breadfruit.
• While 7 oz of Raw Breadfruit contain 4.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Breadfruit provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Raw Breadfruit have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Breadfruit:

• 7 ounces of Tomato Puree have 3.4 times more Copper, 3.3 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus, 3 times more Zinc and 1.2 times more Water than Breadfruit.
• Both Tomato Puree and Breadfruit contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Breadfruit lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Raw Breadfruit lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.5 times more Protein than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.7 times more Energy, 3 times more Carbohydrate, 2.3 times more Sugars and 2.6 times more Fiber than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• 7 ounces of Breadfruit provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Raw Breadfruit provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.