Comparing Nutrients in 100 grams Tomato Puree VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Tomato Puree	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	1.3% 38kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	39.6% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	165% 28g	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	26.4% 34.3g	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	29% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	90% 1.17mg	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	40% 160μg	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	0% 0mg	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	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	194% 1.75mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	87.6% 2mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	20.2% 687mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	46% 5.05mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.15% 5.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dried Safflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Dried Safflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Dried Safflower Seeds:

• 100 grams of Tomato Puree have 8.7 times more Vitamin A and more Vitamin C than Dried Safflower Seeds.
• While 100 g of Dried Safflower Seed Kernels contain 46.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3, 9.2 times more Vitamin B5, 9.3 times more Vitamin B6 and 14.5 times more Vitamin B9 than Canned Tomato Puree.
• 100 grams of Dried Safflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Dried Safflower Seeds:

• 100 grams of Tomato Puree have 15.6 times more Water than Dried Safflower Seeds.
• While 100 g of Dried Safflower Seed Kernels contain 4.3 times more Calcium, 6.1 times more Copper, 2.8 times more Iron, 15.3 times more Magnesium, 11.9 times more Manganese, 16.1 times more Phosphorus, 1.6 times more Potassium and 14 times more Zinc than Canned Tomato Puree.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Safflower Seed Kernels contain 13.6 times more Energy, 183.1 times more Fat, 127 times more Saturated Fat, 27.8 times more Omega 3, 342.5 times more Omega 6, 3.8 times more Carbohydrate and 9.8 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6