Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Kelp Seaweed	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.47% 0.079g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	19.3% 14g	3.3% 2.4g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Kelp Seaweed	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	0.61% 0.008mg	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	179% 714μg	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	13.2% 12mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Kelp Seaweed	Recommended Dietary Allowance
Calcium	13.5% 135mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	57.3% 0.52mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	34.5% 0.79mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Kelp Seaweed per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Kelp Seaweed:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B3 and 2.6 times more Vitamin C than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 4.3 times more Vitamin B2, 5.6 times more Vitamin B5, 36 times more Vitamin B9 and 27.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Kelp Seaweed provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Kelp Seaweed:

• 14 ounces of Stewed Canned Tomatoes have 2.3 times more Potassium than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 4.9 times more Calcium, 2.1 times more Iron, 10.1 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus and 7.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Kelp Seaweed contain similar levels of Copper, Sodium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 5.9 times more Sugars than Kelp Seaweed.
• While 14 oz of Raw Kelp Seaweed contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.