Comparing Nutrients in 14 ounces Thyme VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Thyme	16%	11%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Thyme	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	14% 401kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	74.6% 97g	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	146% 55.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	39.4% 22g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Thyme	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	105% 945μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.24mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	44.7% 179μg	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	706% 635mg	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	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

	Thyme	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	161% 1607mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	866% 69.3mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	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	60% 421mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	71% 2417mg	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	2.4% 35.7mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7% 258g	9.8% 363g	3700g per day for Men 19-50 years

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

• Fresh Thyme has 26.4 times more Vitamin A, 13.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.6 times more Vitamin B5, 20.5 times more Vitamin B6, 9 times more Vitamin B9 and 20.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Fresh Thyme and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Fresh Thyme as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Fresh Thyme has 11.9 times more Calcium, 5 times more Copper, 13.1 times more Iron, 13.3 times more Magnesium, 29.1 times more Manganese, 5.3 times more Phosphorus, 2.9 times more Potassium and 10.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 24.6 times more Sodium and 1.4 times more Water than Fresh Thyme.

Comparison of macro-nutrients per 14 ounces:

• Fresh Thyme has 3.9 times more Energy, 8.8 times more Fat, 18 times more Saturated Fat, 149 times more Omega 3, 3.9 times more Carbohydrate, 14 times more Fiber and 6.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Fresh Thyme as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.