Comparing Nutrients in 7 ounces Tomato Puree VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Tomato Puree	Coriander Leaves	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.47% 0.079g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Coriander Leaves	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	49.6% 0.45mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Coriander Leaves per 7 oz

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

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

• 7 ounces of Tomato Puree have 1.3 times more Vitamin B3 than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 13 times more Vitamin A, 2.7 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B5, 5.6 times more Vitamin B9, 2.5 times more Vitamin C, 1.3 times more Vitamin E and 91.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Coriander Leaves provide similar amounts of Vitamin B6 per seven ounces.
• Both Canned Tomato Puree as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Coriander Leaves:

• 7 ounces of Tomato Puree have 1.3 times more Copper than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 3.7 times more Calcium, 2.5 times more Manganese, 1.6 times more Sodium and 1.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Coriander Leaves contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Raw Coriander Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 2.4 times more Carbohydrate and 5.6 times more Sugars than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.5 times more Fiber and 1.3 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.