Comparing Nutrients in 7 ounces Tomato Puree VS Collards

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Collards	31%	14%	55%

Macro Nutrients

	Tomato Puree	Collards	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	1.26% 0.91g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Collards	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Collards	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	56.8% 1.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Collards per 7 oz

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

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

• 7 ounces of Tomato Puree have 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Collards.
• While 7 oz of Raw Collards contain 9.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 11.7 times more Vitamin B9, 3.3 times more Vitamin C and 128.6 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Collards provide similar amounts of Vitamin E per seven ounces.
• Both Canned Tomato Puree as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Collards:

• 7 ounces of Tomato Puree have 6.2 times more Copper, 3.8 times more Iron, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Collards.
• While 7 oz of Raw Collards contain 12.9 times more Calcium, 3.9 times more Manganese and 1.9 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Collards contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.7 times more Carbohydrate and 10.5 times more Sugars than Collards.
• While 7 oz of Raw Collards contain 27 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.