Comparing Nutrients in 7 ounces Tomatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tomatoes	Tomato Paste	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	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	0.93% 0.16g	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	5.94% 7.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	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	5.07% 188g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Tomato Paste per 7 oz

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

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

• 7 ounces of Tomatoes have 1.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 8.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin C, 8 times more Vitamin E and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Tomato Paste:

• 7 ounces of Tomatoes have 1.3 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.6 times more Calcium, 6.2 times more Copper, 11 times more Iron, 3.8 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 4.3 times more Potassium, more Selenium, 11.8 times more Sodium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 4.6 times more Energy, 4.9 times more Carbohydrate, 4.6 times more Sugars, 4.3 times more Fructose, 3.4 times more Fiber and 4.9 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.