Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.56% 103kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	9.57% 1.63g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	19.3% 14g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	37.2% 5.95mg	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	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	38% 0.34mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Passion-fruit, Purple per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Passion-fruit, Purple:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin B1, 41.5 times more Vitamin E and 3.4 times more Vitamin K than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 7.1 times more Vitamin A, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.8 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
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Passion-fruit, Purple:

• 14 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium, 1.3 times more Copper, 7.9 times more Sodium and 1.3 times more Water than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 2.4 times more Magnesium, 3.4 times more Phosphorus and 1.7 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Passion-fruit, Purple contain similar levels of Iron per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Passion-fruit, Purple contain 3.7 times more Energy, 5.5 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Sugars, 10.4 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 14 ounces.