Comparing Nutrients in 14 ounces Fruit syrup VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Fruit syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	46.7% 1353kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	260% 338g	19% 24.6g	130g per day for Men 19-50 years
Sugars	290% 210g	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	1.04% 0.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0% 0g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.3% 0.048mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	0% 0μg	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	7.06% 6.35mg	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	0.26% 0.04mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	2% 0.16mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	0% 0mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit syrup VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Fruit syrup versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fruit syrup vs Stewed Canned Tomatoes:

• 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 59.5 times more Vitamin B3, 11.4 times more Vitamin B5, 4.9 times more Vitamin C, 83 times more Vitamin E and 24 times more Vitamin K than Fruit syrup.
• 14 ounces of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Fruit syrup as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fruit syrup vs Stewed Canned Tomatoes:

• 14 ounces of Fruit syrup have 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Calcium, 6.2 times more Copper, 33.3 times more Iron, 12 times more Magnesium, more Phosphorus, 29.6 times more Potassium, more Sodium and 6.2 times more Water than Fruit syrup.
• Both Fruit syrup and Stewed Canned Tomatoes contain similar levels of Manganese per 14 ounces.
• 14 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Fruit syrup as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fruit syrup have 13.1 times more Energy, 13.8 times more Carbohydrate and 15.1 times more Sugars than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 10 times more Fiber than Fruit syrup.
• 14 ounces of Fruit syrup provide inadequate amounts of Fiber
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Fruit syrup as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.