Comparing Nutrients in 100 grams Tomato Puree VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Tomato Puree	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.3% 38kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	21.4% 28g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	NA	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	3.3% 2.38g	NA	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	2.95% 1.65g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	NA	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	2.75% 11μg	NA	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	11.8% 10.6mg	1.1% 1mg	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.4% 0.1mg	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	22.3% 1.78mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	3.6% 0.083mg	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	5.7% 40mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	2.85% 97mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.38% 88g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Figs, canned, extra heavy syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 grams of Tomato Puree have 13 times more Vitamin A, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 6.4 times more Vitamin B5 and 10.6 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Canned Tomato Puree as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 grams of Tomato Puree have 2.8 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 4.5 times more Potassium, 3.3 times more Zinc and 1.2 times more Water than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 100 g of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.4 times more Calcium than Canned Tomato Puree.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 4.3 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 100 g of Figs, canned, extra heavy syrup pack, solids and liquids contain 2.8 times more Energy and 3.1 times more Carbohydrate than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy
• 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 100 grams.