Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.56% 103kcal	12.7% 369kcal	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% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	63.7% 83g	130g per day for Men 19-50 years
Sugars	19.3% 14g	86.2% 62.5g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2.16% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	4.9% 0.064mg	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	25% 0.6μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	13.5% 135mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	36.6% 0.33mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	13.5% 0.31mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Puddings, chocolate, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Puddings, chocolate, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Puddings, chocolate, ready-to-eat, fat free:

• 14 ounces of Stewed Canned Tomatoes have 2.6 times more Vitamin B1, 8.2 times more Vitamin B3, more Vitamin C, more Vitamin E and 24 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Puddings, chocolate, ready-to-eat, fat free:

• 14 ounces of Stewed Canned Tomatoes have 1.3 times more Copper, 1.4 times more Sodium and 1.2 times more Water than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Calcium, Magnesium and Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 3.3 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain 3.6 times more Energy, 3.4 times more Carbohydrate, 4.5 times more Sugars and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.