Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Stewed Canned Tomatoes

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Stewed Canned Tomatoes: 385g

Stewed Canned Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	17% 22.3g	18.3% 24g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10% 7.28g	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	% 6.56g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.077g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	10% 3.85g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	15% 133μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	48% 0.43mg	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	47.2% 3.78mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	22.2% 156mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	14% 524g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 3.9 times more Vitamin A, 1.6 times more Vitamin B5, 6.7 times more Vitamin B6, 3.8 times more Vitamin B9, 4.2 times more Vitamin C and 1.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 100 kcal.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 2.6 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Selenium and 1.5 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.1 times more Calcium, 1.4 times more Iron and 13.9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fructose and Fiber per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.