Comparing Nutrients in 14 ounces Pectin, unsweetened, dry mix VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pectin, unsweetened, dry mix	0%	1%	99%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pectin, unsweetened, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	44.5% 1290kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	276% 359g	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	90% 34g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pectin, unsweetened, dry mix	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	2.65% 0.032mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	0.99% 3.97μg	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	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

	Pectin, unsweetened, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	134% 10.8mg	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	12% 0.28mg	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	1.13% 7.94mg	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	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pectin, unsweetened, dry mix vs Stewed Canned Tomatoes:

• Pectin, unsweetened, dry mix has 1.7 times more Vitamin B2 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 5.8 times more Vitamin B1, 142.8 times more Vitamin B3, 1.7 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Pectin, unsweetened, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pectin, unsweetened, dry mix vs Stewed Canned Tomatoes:

• Pectin, unsweetened, dry mix has 3.8 times more Copper, 2 times more Iron and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.9 times more Calcium, 12 times more Magnesium, 10 times more Phosphorus, 29.6 times more Potassium, more Selenium and 10.5 times more Water than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pectin, unsweetened, dry mix has 12.5 times more Energy, 14.6 times more Carbohydrate and 8.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Protein than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.