Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	3.56% 103kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	9.3% 1.58g	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	186% 242g	130g per day for Men 19-50 years
Sugars	19.3% 14g	188% 136g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	3.66% 0.048mg	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	42.7% 171μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	13.5% 135mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	25.6% 0.23mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	23.6% 0.54mg	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	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cake, pound, commercially prepared, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C, 83 times more Vitamin E and 24 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 3.2 times more Vitamin A, 2.7 times more Vitamin B1, 8.6 times more Vitamin B2, 3 times more Vitamin B5 and 8.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B9
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Stewed Canned Tomatoes have 1.9 times more Copper, 1.9 times more Potassium and 3 times more Water than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 1.3 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese, 7.3 times more Phosphorus, 8.8 times more Selenium, 1.5 times more Sodium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cake, pound, commercially prepared, fat-free contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, pound, commercially prepared, fat-free contain 10.9 times more Energy, 5.4 times more Omega 6, 9.9 times more Carbohydrate, 9.8 times more Sugars and 5.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cake, pound, commercially prepared, fat-free offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3 in 14 ounces.