Comparing Nutrients in 7 ounces Tomatoes VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Tomatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.96% 0.16g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Tomato Puree with Salt:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin K than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Tomato Puree with Salt:

• Canned Tomato Puree with Salt contains 1.8 times more Calcium, 4.9 times more Copper, 6.6 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 40.4 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Puree with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Puree with Salt contains 2.1 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fructose, 1.6 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.