Comparing Nutrients in 7 ounces Yellow Tomatoes VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Yellow Tomatoes	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.55% 5.9g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	NA	6.4% 4.64g	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	NA	% 4.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	23% 0.3mg	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	15% 59.5μg	6.45% 25.8μg	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	20% 18mg	20.3% 18.3mg	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	NA	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	40.4% 0.36mg	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	12% 0.97mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	15.8% 0.36mg	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	10.2% 71.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Tomatoes VS Canned Crushed Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Yellow Tomatoes vs Canned Crushed Tomatoes:

• 7 ounces of Yellow Tomatoes have 2.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 7 oz of Canned Crushed Tomatoes contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Yellow Tomatoes.
• Both Yellow Tomatoes and Canned Crushed Tomatoes provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per seven ounces.
• Both Raw Yellow Tomatoes as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Tomatoes vs Canned Crushed Tomatoes:

• 7 oz of Canned Crushed Tomatoes contain 3.1 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese and 8.1 times more Sodium than Raw Yellow Tomatoes.
• Both Yellow Tomatoes and Canned Crushed Tomatoes contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Raw Yellow Tomatoes as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Crushed Tomatoes contain 2.4 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Raw Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Fiber and Protein
• Both Raw Yellow Tomatoes as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.