Comparing Nutrients in 14 ounces Dill Weed VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dill Weed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.9% 171kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	NA	10.3% 7.46g	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	22% 8.33g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	170% 1532μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	5.2% 0.067mg	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	149% 595μg	4.96% 20μg	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	375% 337mg	35% 31.4mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	82.6% 826mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	49.4% 0.44mg	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	327% 26mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	10% 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	37.4% 262mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Weed vs Stewed Canned Tomatoes:

• Fresh Dill Weed has 42.9 times more Vitamin A, 1.3 times more Vitamin B1, 8.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.5 times more Vitamin B5, 10.9 times more Vitamin B6, 30 times more Vitamin B9 and 10.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Fresh Dill Weed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Weed vs Stewed Canned Tomatoes:

• Fresh Dill Weed has 6.1 times more Calcium, 1.3 times more Copper, 5 times more Iron, 4.6 times more Magnesium, 21.4 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium and 5.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.6 times more Sodium than Fresh Dill Weed.
• Both Fresh Dill Weed and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Dill Weed has 1.7 times more Energy, 5.9 times more Fat, 2.1 times more Fiber and 3.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Fresh Dill Weed and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Fresh Dill Weed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.