Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Grape Leaves	Recommended Dietary Allowance
Energy	3.56% 103kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.4% 0.58g	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	35.8% 46.5g	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	103% 39.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	116% 1044μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	339% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	41.5% 0.54mg	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	77.4% 310μg	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	50% 45mg	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	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	322% 386μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	13.5% 135mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	812% 7.3mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	50% 1.15mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	755% 11323mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Canned Grape Leaves:

• Canned Grape Leaves contain 29.2 times more Vitamin A, 1.4 times more Vitamin B1, 10.4 times more Vitamin B2, 6.3 times more Vitamin B3, 37.5 times more Vitamin B5, 8 times more Vitamin B6, 15.6 times more Vitamin B9, 1.4 times more Vitamin C, 2.2 times more Vitamin E and 40.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Canned Grape Leaves:

• Stewed Canned Ripe Red Tomatoes have 7.1 times more Potassium and 1.2 times more Water than Canned Grape Leaves.
• While Canned Grape Leaves contain 8.5 times more Calcium, 16.4 times more Copper, 2.2 times more Iron, 4.9 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Selenium, 12.9 times more Sodium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Grape Leaves have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Grape Leaves contain 2.7 times more Energy, 10.4 times more Fat, 281 times more Omega 3, 1.9 times more Carbohydrate, 9.9 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.