Comparing Nutrients in 7 ounces Tomato Puree VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.3g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	143% 54g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Flaxseed	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Flaxseed per 7 oz

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

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

• 7 ounces of Tomato Puree have more Vitamin A, 17.7 times more Vitamin C and 6.4 times more Vitamin E than Flaxseed.
• While 7 oz of Flaxseed contain 65.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.9 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Puree.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Flaxseed:

• 7 ounces of Tomato Puree have 12.6 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 14.2 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 17 times more Magnesium, 14.7 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 36.3 times more Selenium and 12.1 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 3.1 times more Sugars and more Fructose than Flaxseed.
• While 7 oz of Flaxseed contain 14.1 times more Energy, 200.8 times more Fat, 126.3 times more Saturated Fat, 5703.3 times more Omega 3, 72 times more Omega 6, 3.2 times more Carbohydrate, 14.4 times more Fiber and 11.1 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6