Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Abiyuch

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Abiyuch: 145g

Raw Abiyuch has 2.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Abiyuch?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Abiyuch	8%	1%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Abiyuch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	17% 12.4g	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	9.97% 7.23g	7.6% 5.5g	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	% 6.27g	% 6.52g	g per day for Men 19-50 years
Sucrose	% 0.077g	% 0.072g	g per day for Men 19-50 years
Fiber	10% 3.85g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	3.9% 2.17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Abiyuch	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0.81% 7.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	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	4.8% 19.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.8% 30.4mg	87% 78.4mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Abiyuch	Recommended Dietary Allowance
Calcium	13% 131mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	9.18% 0.083mg	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	64% 5.1mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	8.3% 34.8mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	11.5% 0.26mg	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	11% 77mg	9.73% 68mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	NA	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	9.5% 352g	3.13% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Abiyuch:

• Stewed Canned Ripe Red Tomatoes have 4.8 times more Vitamin A than Raw Abiyuch.
• While Raw Abiyuch contains 2.6 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Abiyuch:

• Stewed Canned Ripe Red Tomatoes have 11.3 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium, 29.3 times more Sodium, 1.5 times more Zinc and 3 times more Water than Raw Abiyuch.
• Both Stewed Canned Ripe Red Tomatoes and Raw Abiyuch have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes have 1.3 times more Fructose and 1.6 times more Protein than Raw Abiyuch.
• While Raw Abiyuch contains 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Abiyuch have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Abiyuch have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.