Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Stewed Canned Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	3.56% 103kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	115% 37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	77.5% 13g	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	172% 223g	130g per day for Men 19-50 years
Sugars	19.3% 14g	23% 16.8g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	13.7% 0.18mg	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	67.5% 270μg	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	0% 0mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	13.5% 135mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	42.8% 0.38mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C and 1.5 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 6.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.8 times more Vitamin B3, 4 times more Vitamin B5, 2.6 times more Vitamin B6, 13.6 times more Vitamin B9 and 3.3 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 Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Stewed Canned Tomatoes have 1.6 times more Calcium, 1.8 times more Potassium and 12.7 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 2.1 times more Iron, 1.4 times more Magnesium, 4.1 times more Phosphorus, 11.3 times more Selenium, 2.1 times more Sodium and 3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Copper per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 19.5 times more Energy, 150.5 times more Fat, 356.8 times more Saturated Fat, 46 times more Omega 3, 44.9 times more Omega 6, 9.1 times more Carbohydrate, 3.3 times more Fiber and 7.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein