Comparing Nutrients in 7 ounces Tomato Puree VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cucumber	14%	5%	81%

Macro Nutrients

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.33% 0.056g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.06g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	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	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cucumber per 7 oz

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

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

• 7 ounces of Tomato Puree have 5.2 times more Vitamin A, 2.4 times more Vitamin B2, 15 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.8 times more Vitamin C and 65.7 times more Vitamin E than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 4.8 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cucumber provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Canned Tomato Puree as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Cucumber:

• 7 ounces of Tomato Puree have 7 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Cucumber.
• Both Tomato Puree and Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Raw Whole Cucumber lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 2.5 times more Carbohydrate, 2.9 times more Sugars, 2.7 times more Fructose, 3.8 times more Fiber and 2.5 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Puree as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.