Comparing Nutrients in 100 grams Tomato Puree VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Tomato Puree	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	1.3% 38kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.2% 0.72g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	10.7% 7.76g	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	39% 15g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	30.8% 0.4mg	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	6% 24μg	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	26% 23.4mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	23.7% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	1.8% 18mg	68.2% 682mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	53.8% 0.48mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	689% 16mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.23% 8.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Pumpkin Pie Spice per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Puree vs Pumpkin Pie Spice:

• 100 grams of Tomato Puree have 2 times more Vitamin A than Pumpkin Pie Spice.
• While 100 g of Pumpkin Pie Spice contain 5.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9, 2.2 times more Vitamin C and 8.4 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Pumpkin Pie Spice provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Pumpkin Pie Spice:

• 100 grams of Tomato Puree have 10.4 times more Water than Pumpkin Pie Spice.
• While 100 g of Pumpkin Pie Spice contain 37.9 times more Calcium, 1.7 times more Copper, 11.1 times more Iron, 5.9 times more Magnesium, 93.8 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 13.3 times more Selenium, 1.9 times more Sodium and 6.6 times more Zinc than Canned Tomato Puree.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pumpkin Pie Spice contain 9 times more Energy, 60 times more Fat, 225.2 times more Saturated Fat, 16.3 times more Omega 3, 8.7 times more Omega 6, 7.7 times more Carbohydrate, 1.6 times more Sugars, 7.8 times more Fiber and 3.5 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6