Comparing Nutrients in 14 ounces Meatless Sandwich Spread VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Meatless Sandwich Spread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	20.4% 591kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	27.5% 35.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	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	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	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	198% 2.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	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	102% 409μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	513% 12.3μg	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	45.8% 6.87mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	286% 2.58mg	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	74.4% 5.95mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	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	125% 873mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.5% 278g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sandwich Spread VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Meatless Sandwich Spread 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 Meatless Sandwich Spread vs Stewed Canned Tomatoes:

• 14 ounces of Meatless Sandwich Spread have 13 times more Vitamin B1, 20 times more Vitamin B2, 18.2 times more Vitamin B3, 4 times more Vitamin B5, 64.7 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12 and 2.1 times more Vitamin E than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• 14 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• Both Meatless Sandwich Spread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Meatless Sandwich Spread vs Stewed Canned Tomatoes:

• 14 ounces of Meatless Sandwich Spread have 1.3 times more Calcium, 5.8 times more Copper, 1.7 times more Magnesium, 11.7 times more Manganese, 11 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Sodium and 7.6 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Water than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Stewed Canned Tomatoes contain similar levels of Iron per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Meatless Sandwich Spread as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Meatless Sandwich Spread have 5.7 times more Energy, 47.4 times more Fat, 54.8 times more Saturated Fat, 173.3 times more Omega 3, 56 times more Omega 6, 1.5 times more Carbohydrate, 3.3 times more Fiber and 8.8 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Sugars than Meatless Sandwich Spread.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein