Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Brewed Oolong Tea

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Stewed Canned Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Energy	3.56% 103kcal	0.14% 3.97kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0% 0g	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	0.46% 0.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	13.5% 135mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	36.2% 0.83mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Brewed Oolong Tea:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, 11.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• Both Stewed Canned Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Brewed Oolong Tea:

• Stewed Canned Ripe Red Tomatoes have 34 times more Calcium, more Copper, more Iron, 12 times more Magnesium, 20 times more Phosphorus, 17.3 times more Potassium, more Selenium, 73.7 times more Sodium and 17 times more Zinc than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 3.6 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Brewed Oolong Tea have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 41.3 times more Carbohydrate, more Sugars, more Fructose, more Fiber and more Protein than Brewed Oolong Tea.
• Both Stewed Canned Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.