Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Zante Currants	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.82% 0.14g	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	235% 306g	130g per day for Men 19-50 years
Sugars	19.3% 14g	341% 247g	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	178% 129g	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	% 118g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	90% 1.17mg	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	9.92% 39.7μg	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	20.7% 18.7mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Zante Currants	Recommended Dietary Allowance
Calcium	13.5% 135mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	131% 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	93% 7.46mg	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	59.5% 1.37mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dried Zante Currants per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin C and 7.5 times more Vitamin E than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 3.5 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 17.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 5.1 times more Sodium and 5.2 times more Water than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 2.6 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Zante Currants lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Zante Currants contain 11.2 times more Energy, 12.4 times more Carbohydrate, 17.7 times more Sugars, 17.3 times more Fructose, 4.4 times more Fiber and 3.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.