Comparing Nutrients in 100 calories Prepared Yellow Mustard VS Stewed Canned Tomatoes

Weight per 100 calories

• Prepared Yellow Mustard: 167g
• Stewed Canned Tomatoes: 385g

Prepared Yellow Mustard has 2.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Prepared Yellow Mustard or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.74% 5.57g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	18.7% 13.5g	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	0.53% 0.38g	9.97% 7.23g	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	% 0.78g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0.077g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	10% 3.85g	38g per day for Men 19-50 years
Protein	11% 6.23g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.93% 8.33μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	5.03% 0.065mg	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	2.9% 11.7μg	4.8% 19.2μg	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	0.56% 0.5mg	33.8% 30.4mg	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	4% 0.6mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.063% 2.5μg	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	33.5% 2.7mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	9.87% 0.23mg	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	25.7% 180mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.45% 253mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	123% 1840mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	3.77% 140g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prepared Yellow Mustard vs Stewed Canned Tomatoes:

• Prepared Yellow Mustard has 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.2 times more Vitamin A, 2.9 times more Vitamin B3, 1.6 times more Vitamin B9, 60.8 times more Vitamin C, 5.3 times more Vitamin E and 4 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Prepared Yellow Mustard as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Prepared Yellow Mustard vs Stewed Canned Tomatoes:

• Prepared Yellow Mustard has 1.7 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 24.2 times more Selenium, 2.2 times more Sodium and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.5 times more Copper, 1.9 times more Iron, 3.1 times more Potassium and 2.5 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Prepared Yellow Mustard has 7.6 times more Fat, 3.6 times more Saturated Fat, 54 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.5 times more Carbohydrate, 8.8 times more Sugars and 18.9 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Prepared Yellow Mustard as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.