Comparing Nutrients in 7 ounces Toppings, nuts in syrup VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Toppings, nuts in syrup	Tomato Puree	Recommended Dietary Allowance
Energy	30.7% 889kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	88.7% 115g	13.7% 18g	130g per day for Men 19-50 years
Sugars	101% 73g	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	NA	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	NA	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	16% 8.93g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	19.2% 0.25mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Tomato Puree	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	63.3% 0.57mg	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	26% 2.1mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	33.5% 234mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.79% 29g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Toppings, nuts in syrup versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toppings, nuts in syrup vs Tomato Puree:

• 7 ounces of Toppings, nuts in syrup have 7.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5, 35.3 times more Vitamin C, 8.6 times more Vitamin E and 3.8 times more Vitamin K than Toppings, nuts in syrup.
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toppings, nuts in syrup as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toppings, nuts in syrup vs Tomato Puree:

• 7 ounces of Toppings, nuts in syrup have 1.9 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 7.1 times more Manganese, 3 times more Phosphorus, 3 times more Selenium, 1.5 times more Sodium and 2.9 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.7 times more Iron, 2.9 times more Potassium and 6 times more Water than Toppings, nuts in syrup.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toppings, nuts in syrup have 11.8 times more Energy, 104.8 times more Fat, 67.6 times more Saturated Fat, 605 times more Omega 3, 137.8 times more Omega 6, 6.5 times more Carbohydrate, 7.6 times more Sugars, 1.2 times more Fiber and 2.7 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6