Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	3.56% 103kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	29% 4.95g	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	155% 201g	130g per day for Men 19-50 years
Sugars	19.3% 14g	39.8% 29g	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	2.3% 1.67g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 16.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	279% 106g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	275% 3.57mg	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	551% 496mg	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	237% 35.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	13.5% 135mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	344% 3.1mg	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	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1693% 39mg	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	247% 1730mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dried Parsley Spices per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Dried Parsley Spices:

• 14 oz of Dried Parsley Spices contain 10.8 times more Vitamin A, 4.3 times more Vitamin B1, 68.1 times more Vitamin B2, 13.9 times more Vitamin B3, 9.3 times more Vitamin B5, 52.9 times more Vitamin B6, 36 times more Vitamin B9, 15.8 times more Vitamin C, 10.8 times more Vitamin E and 566.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Dried Parsley Spices:

• 14 ounces of Stewed Canned Tomatoes have 15.5 times more Water than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain 33.5 times more Calcium, 7 times more Copper, 16.6 times more Iron, 33.3 times more Magnesium, 166.3 times more Manganese, 21.8 times more Phosphorus, 13 times more Potassium, 23.5 times more Selenium, 2 times more Sodium and 32 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 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 4.5 times more Fructose than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain 11.2 times more Energy, 28.8 times more Fat, 53 times more Saturated Fat, 625.3 times more Omega 3, 16.9 times more Omega 6, 8.2 times more Carbohydrate, 2.1 times more Sugars, 26.7 times more Fiber and 29.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein