Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	3.56% 103kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.2% 0.21g	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	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	19.3% 14g	5.86% 4.25g	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	3% 2.2g	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	% 2.06g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	10.7% 0.14mg	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	7.94% 31.8μg	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	10% 9.13mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	57.2% 68.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	13.5% 135mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	10.7% 0.25mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	214% 3211mg	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	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dill Pickled Cucumber per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Dill Pickled Cucumber:

• 14 ounces of Stewed Canned Tomatoes have 6.6 times more Vitamin B3, 3.4 times more Vitamin C and 27.7 times more Vitamin E than Dill Pickled Cucumber.
• While 14 oz of Dill Pickled Cucumber contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dill Pickled Cucumber provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Dill Pickled Cucumber have insufficient amounts of Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Dill Pickled Cucumber:

• 14 ounces of Stewed Canned Tomatoes have 4 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Dill Pickled Cucumber.
• While 14 oz of Dill Pickled Cucumber contain 1.7 times more Calcium and 3.7 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dill Pickled Cucumber contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Dill Pickled Cucumber lack sufficient amounts of Magnesium
• Both Stewed Canned Ripe Red Tomatoes as well as Dill Pickled Cucumber lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 2.6 times more Carbohydrate, 3.3 times more Sugars and 3.4 times more Fructose than Dill Pickled Cucumber.
• While 14 oz of Dill Pickled Cucumber contain 23.3 times more Omega 3 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dill Pickled Cucumber offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• 14 ounces of Dill Pickled Cucumber provide inadequate amounts of Carbohydrate
• Both Stewed Canned Ripe Red Tomatoes as well as Dill Pickled Cucumber provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.