Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Chives	23%	8%	69%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Chives	Recommended Dietary Allowance
Energy	3.56% 103kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	30.3% 5.14g	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	196% 255g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	274% 104g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Chives	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	1506% 13554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	167% 8.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	609% 7.92mg	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	107% 429μg	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	2911% 2619mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Chives	Recommended Dietary Allowance
Calcium	13.5% 135mg	323% 3227mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	303% 2.72mg	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	992% 79.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	605% 2540mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	233% 5.36mg	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	294% 2056mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	346% 11748mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dried Chives per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Dried Chives:

• 14 oz of Freeze-dried Chives contain 379.4 times more Vitamin A, 19.6 times more Vitamin B1, 42.9 times more Vitamin B2, 8.3 times more Vitamin B3, 18.5 times more Vitamin B5, 117.4 times more Vitamin B6, 21.6 times more Vitamin B9 and 83.5 times more Vitamin C 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 Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Dried Chives:

• 14 ounces of Stewed Canned Tomatoes have 3.2 times more Sodium and 45.8 times more Water than Dried Chives.
• While 14 oz of Freeze-dried Chives contain 23.9 times more Calcium, 6.1 times more Copper, 15 times more Iron, 53.3 times more Magnesium, 22.9 times more Manganese, 25.9 times more Phosphorus, 14.3 times more Potassium, 15.7 times more Selenium and 30.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Chives contain 12 times more Energy, 18.4 times more Fat, 24.3 times more Omega 3, 17.5 times more Omega 6, 10.4 times more Carbohydrate, 26.2 times more Fiber and 23.3 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