Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Sugar

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sugar	0%	0%	100%

Macro Nutrients

	Stewed Canned Tomatoes	Sugar	Recommended Dietary Allowance
Energy	3.56% 103kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0% 0g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	305% 397g	130g per day for Men 19-50 years
Sugars	19.3% 14g	546% 396g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 396g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sugar	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sugar	Recommended Dietary Allowance
Calcium	13.5% 135mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	3.1% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	0.69% 0.016mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.002% 0.079g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Sugar per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Sugar.
• 14 ounces of Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Sugars, white granulated have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Sugar:

• 14 ounces of Stewed Canned Tomatoes have 34 times more Calcium, 16 times more Copper, 26.6 times more Iron, more Magnesium, 14.8 times more Manganese, more Phosphorus, 103.5 times more Potassium, 221 times more Sodium and 4577 times more Water than Sugar.
• 14 ounces of Sugar lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Sugars, white granulated lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have more Fructose and more Fiber than Sugar.
• While 14 oz of Sugars, white granulated contain 14.9 times more Energy, 16.2 times more Carbohydrate and 28.4 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• 14 ounces of Sugar provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Sugars, white granulated provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.