Comparing Nutrients in 14 ounces Rowal VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	15% 441kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	19% 24.6g	130g per day for Men 19-50 years
Sugars	77% 56g	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	2.74% 2g	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	% 4.37g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 0.079g	g per day for Men 19-50 years
Fiber	64.8% 24.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	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

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	109% 8.73mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	29.5% 206mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	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	1.06% 16mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rowal vs Stewed Canned Tomatoes:

• Raw Rowal has 2.1 times more Vitamin A and 3.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Rowal vs Stewed Canned Tomatoes:

• Raw Rowal has 9.5 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 1.6 times more Potassium, 55.3 times more Sodium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 4.3 times more Energy, 10.5 times more Fat, 3.9 times more Carbohydrate, 4 times more Sugars, 6.2 times more Fiber and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.