Comparing Nutrients in 14 ounces Pie, blueberry, commercially prepared VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	31.8% 921kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	21% 6.66g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	107% 139g	19% 24.6g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.8% 107μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	27.5% 4.13mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	15% 1.2mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	13% 91mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.63% 208g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Stewed Canned Tomatoes:

• 14 ounces of Pie, blueberry, commercially prepared have 4.9 times more Vitamin A, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin E and 4.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.6 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.9 times more Vitamin C than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Pie, blueberry, commercially prepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, blueberry, commercially prepared vs Stewed Canned Tomatoes:

• 14 ounces of Pie, blueberry, commercially prepared have 3 times more Manganese, 2.3 times more Selenium and 1.3 times more Sodium than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 4.1 times more Potassium and 1.7 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, blueberry, commercially prepared have 8.9 times more Energy, 52.6 times more Fat, 64.6 times more Saturated Fat, 79.7 times more Omega 3, 44.3 times more Omega 6, 5.6 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Stewed Canned Tomatoes.
• Both Pie, blueberry, commercially prepared and Stewed Canned Tomatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein