Comparing Nutrients in 14 ounces Dried Longans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	39% 1135kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	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	226% 294g	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	123% 111mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	18% 179mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	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	268% 21.4mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	111% 778mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	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	12.7% 191mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.9% 70g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Longans 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 Dried Longans vs Stewed Canned Tomatoes:

• 14 ounces of Dried Longans have 14.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin C than Stewed Canned Tomatoes.
• Both Dried Longans and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• Both Dried Longans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Longans vs Stewed Canned Tomatoes:

• 14 ounces of Dried Longans have 1.3 times more Calcium, 7.2 times more Copper, 4.1 times more Iron, 3.8 times more Magnesium, 4.2 times more Manganese, 9.8 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.6 times more Sodium and 5.2 times more Water than Dried Longans.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Longans have 11 times more Energy, 12 times more Carbohydrate and 5.4 times more Protein than Stewed Canned Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein