Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	3.56% 103kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	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	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	19.3% 14g	71% 51.4g	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	31.5% 23g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.28g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	3.05% 0.04mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	93% 83.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	7.5% 0.067mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	10% 0.23mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Guava Nectar with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Stewed Canned Tomatoes have 15.3 times more Vitamin B1, 11.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5, 16.6 times more Vitamin E and 2.4 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 2.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B6 and Vitamin B9 in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Stewed Canned Tomatoes have 4.3 times more Calcium, 6.6 times more Copper, 3.5 times more Iron, 6 times more Magnesium, 10 times more Phosphorus, 5.3 times more Potassium and 36.8 times more Sodium than Canned Guava Nectar with Vitamin C.
• Both Stewed Canned Tomatoes and Canned Guava Nectar with Vitamin C contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Guava Nectar with Vitamin C contain 2.4 times more Energy, 2.6 times more Carbohydrate, 3.7 times more Sugars and 3.1 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Guava Nectar with Vitamin C offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein in 14 ounces.