Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Chicory Greens	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	2.6% 0.44g	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	14.3% 18.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	3.83% 2.78g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Chicory Greens	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	126% 1135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	32% 0.42mg	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	109% 437μg	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	106% 95mg	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	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	984% 1181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Chicory Greens	Recommended Dietary Allowance
Calcium	13.5% 135mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	130% 1.17mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	74% 1.7mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.87% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Chicory Greens per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3 than Chicory Greens.
• While 14 oz of Raw Chicory Greens contain 31.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 10.2 times more Vitamin B5, 6.2 times more Vitamin B6, 22 times more Vitamin B9, 3 times more Vitamin C, 2.7 times more Vitamin E and 124 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Chicory Greens:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Iron and 4.9 times more Sodium than Chicory Greens.
• While 14 oz of Raw Chicory Greens contain 2.9 times more Calcium, 2.6 times more Copper, 2.5 times more Magnesium, 7.3 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Chicory Greens contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Chicory Greens lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 1.3 times more Carbohydrate and 5 times more Sugars than Chicory Greens.
• While 14 oz of Raw Chicory Greens contain 4 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.