Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Teff

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Teff	14%	6%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Teff	Recommended Dietary Allowance
Energy	3.56% 103kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	223% 290g	130g per day for Men 19-50 years
Sugars	19.3% 14g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 2.46g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Teff	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	147% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Teff	Recommended Dietary Allowance
Calcium	13.5% 135mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	357% 3.2mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1594% 36.7mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Teff per 14 oz

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

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

• 14 ounces of Stewed Canned Tomatoes have 10.4 times more Vitamin E and 1.3 times more Vitamin K than Teff.
• While 14 oz of Raw Teff contain 8.5 times more Vitamin B1, 7.7 times more Vitamin B2, 4.7 times more Vitamin B3, 8.3 times more Vitamin B5 and 28.4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 14 ounces of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Teff have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 18.4 times more Sodium and 10.4 times more Water than Teff.
• While 14 oz of Raw Teff contain 5.3 times more Calcium, 7.2 times more Copper, 5.7 times more Iron, 15.3 times more Magnesium, 156.6 times more Manganese, 21.5 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 21.4 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 1.9 times more Sugars and 4 times more Fructose than Teff.
• While 14 oz of Raw Teff contain 14.1 times more Energy, 12.5 times more Fat, 45 times more Omega 3, 12.6 times more Omega 6, 11.8 times more Carbohydrate, 8 times more Fiber and 14.6 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