Comparing Nutrients in 14 ounces High Oleic Safflower Oil VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
High Oleic Safflower Oil	0%	100%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	High Oleic Safflower Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	121% 3509kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	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	0% 0g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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

	High Oleic Safflower Oil	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	0% 0mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0mg	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	902% 135mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	High Oleic Safflower Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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% 0mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	0% 0mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0% 0g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: High Oleic Safflower Oil VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of High Oleic Safflower Oil 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 High Oleic Safflower Oil vs Stewed Canned Tomatoes:

• 14 ounces of High Oleic Safflower Oil have 41.1 times more Vitamin E and 3 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5 and more Vitamin C than High Oleic Salad or Cooking Safflower Oil.
• 14 ounces of High Oleic Safflower Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both High Oleic Salad or Cooking Safflower Oil 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 High Oleic Safflower Oil vs Stewed Canned Tomatoes:

• 14 oz of Stewed Canned Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Water than High Oleic Salad or Cooking Safflower Oil.
• 14 ounces of High Oleic Safflower Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both High Oleic Salad or Cooking Safflower Oil as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of High Oleic Safflower Oil have 34 times more Energy, 526.3 times more Fat, 290 times more Saturated Fat, 32 times more Omega 3 and 171.9 times more Omega 6 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Carbohydrate, more Sugars and more Fiber than High Oleic Salad or Cooking Safflower Oil.
• 14 ounces of High Oleic Safflower Oil provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both High Oleic Salad or Cooking Safflower Oil as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in 14 ounces.