Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.35% 0.06g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	19.3% 14g	41.6% 30g	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	14.8% 10.7g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 3.97g	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	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	13.4% 0.17mg	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	7.94% 31.8μg	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	9.26% 8.33mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	31% 0.28mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	13% 0.3mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	11.4% 389mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cherries, sour, red, canned, water pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• 14 ounces of Stewed Canned Tomatoes have 2.7 times more Vitamin B1, 4 times more Vitamin B3, 3.8 times more Vitamin C, 3.6 times more Vitamin E and 1.7 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While 14 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 4.2 times more Vitamin A, 2.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 14 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• 14 ounces of Stewed Canned Tomatoes have 3.1 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 31.6 times more Sodium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 14 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 1.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 1.4 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids offer comparable quantities of Fiber per 14 ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.