Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Arrowroot	23%	2%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Arrowroot	Recommended Dietary Allowance
Energy	3.56% 103kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	41% 53g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	10.3% 7.46g	NA	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Arrowroot	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	81.2% 1.06mg	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	4.96% 20μg	335% 1341μg	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	35% 31.4mg	8.38% 7.54mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Arrowroot	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	53.4% 0.48mg	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	66% 5.28mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	30% 0.69mg	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	11.3% 79.4mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Arrowroot per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Stewed Canned Tomatoes have 4.2 times more Vitamin C than Arrowroot.
• While 14 oz of Raw Arrowroot contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 15.6 times more Vitamin B6 and 67.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 5.7 times more Calcium and 8.5 times more Sodium than Arrowroot.
• While 14 oz of Raw Arrowroot contain 1.7 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 4.9 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Arrowroot contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Arrowroot lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Arrowroot lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Arrowroot contain 2.5 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Arrowroot provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.