Comparing Nutrients in 100 grams Tomato Puree VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Tomato Puree	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	1.3% 38kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.35% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.7% 1.3g	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	47% 61g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	45% 32.7g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	6.3% 0.082mg	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	13.3% 53μg	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	2.56% 2.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.78% 0.088mg	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	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	12% 0.28mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Muffins, blueberry, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Muffins, blueberry, dry mix:

• 100 grams of Tomato Puree have 26 times more Vitamin A, 1.5 times more Vitamin B6 and 4.6 times more Vitamin C than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 9.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Tomato Puree.
• 100 grams of Muffins, blueberry, dry mix have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Muffins, blueberry, dry mix:

• 100 grams of Tomato Puree have 3.3 times more Copper, 1.8 times more Magnesium, 9.1 times more Potassium and 2.9 times more Water than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 1.6 times more Manganese, 5.5 times more Phosphorus, 4.4 times more Selenium and 17.1 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Muffins, blueberry, dry mix contain similar levels of Iron and Zinc per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Selenium
• 100 grams of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• Both Canned Tomato Puree as well as Muffins, blueberry, dry mix lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.4 times more Fiber than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 7.7 times more Energy, 15.5 times more Fat, 40 times more Saturated Fat, 15.9 times more Omega 6, 6.8 times more Carbohydrate, 6.8 times more Sugars and 2.1 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in 100 grams.