Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat, fat free VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12.7% 369kcal	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% 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	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	19% 24.6g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	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	3.13% 1.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	2.98% 12μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	0% 0mg	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

	Puddings, chocolate, ready-to-eat, fat free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	84% 6.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	30.6% 214mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat, fat free 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 Puddings, chocolate, ready-to-eat, fat free vs Stewed Canned Tomatoes:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B1, 8.2 times more Vitamin B3, more Vitamin C, more Vitamin E and 24 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat, fat free vs Stewed Canned Tomatoes:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 1.4 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Stewed Canned Tomatoes contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 3.6 times more Energy, 3.4 times more Carbohydrate, 4.5 times more Sugars and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate, ready-to-eat, fat free as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.