Comparing Nutrients in 7 ounces Tomato Puree VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Tomato Puree	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	13% 2.2g	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	124% 162g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	NA	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Snacks, rice cakes, brown rice, sesame seed	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23.7% 0.31mg	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	8.93% 35.7μg	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	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	86% 0.77mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	371% 8.53mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Snacks, rice cakes, brown rice, sesame seed per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree vs Snacks, rice cakes, brown rice, sesame seed:

• 7 ounces of Tomato Puree have more Vitamin A and 3.5 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.9 times more Vitamin B1, 4.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Snacks, rice cakes, brown rice, sesame seed:

• 7 ounces of Tomato Puree have 1.5 times more Potassium and 14.9 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Copper, 5.9 times more Magnesium, 25.4 times more Manganese, 9.4 times more Phosphorus, 34.4 times more Selenium, 8.1 times more Sodium and 8.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 10.3 times more Energy, 18.1 times more Fat, 10 times more Omega 3, 13.5 times more Omega 6, 9.1 times more Carbohydrate, 2.8 times more Fiber and 4.6 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6