Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Stewed Canned Tomatoes	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	3.56% 103kcal	54.6% 1584kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	65% 63.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	38.5% 6.54g	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	184% 239g	130g per day for Men 19-50 years
Sugars	19.3% 14g	207% 150g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cake, snack cakes, creme-filled, chocolate with frosting	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	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	43.7% 0.57mg	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	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	13.5% 135mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	135% 1.2mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	83.7% 1.92mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cake, snack cakes, creme-filled, chocolate with frosting per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Stewed Canned Tomatoes have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 4.2 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 8.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin E and 4.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Stewed Canned Tomatoes have 4.9 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 3.4 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Selenium, 1.5 times more Sodium and 6.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Potassium 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, snack cakes, creme-filled, chocolate with frosting contain 15.3 times more Energy, 83.8 times more Fat, 187.8 times more Saturated Fat, 57.7 times more Omega 3, 22.3 times more Omega 6, 9.7 times more Carbohydrate, 10.7 times more Sugars, 3.2 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein