Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	9.63% 7g	33.3% 24g	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	5.15% 3.73g	16% 11.6g	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	% 3.23g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.6g	g per day for Men 19-50 years
Fiber	5.22% 2g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2% 18μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	33% 0.43mg	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	2.5% 9.92μg	5.95% 24μg	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	17.4% 15.7mg	48.3% 43.5mg	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	11% 1.65mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	80.5% 0.72mg	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	33% 2.64mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	26% 0.6mg	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	5.67% 39.7mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Tomato Paste:

• Canned Tomato Paste contains 8.4 times more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 12.7 times more Vitamin B6, 2.4 times more Vitamin B9, 2.8 times more Vitamin C, 5.2 times more Vitamin E and 4.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Vitamin B5 per 7 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Tomato Paste:

• Stewed Canned Ripe Red Tomatoes have 3.7 times more Sodium and 1.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 3.3 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 5.1 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Potassium, 8.8 times more Selenium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Paste contains 3.2 times more Energy, 3.1 times more Carbohydrate, 3.5 times more Sugars, 3.1 times more Fructose, 4.1 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.