Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	3.56% 103kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	22.4% 3.8g	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	140% 182g	130g per day for Men 19-50 years
Sugars	19.3% 14g	13.4% 9.7g	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	102% 39g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	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	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	95% 1.24mg	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	137% 548μg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	13.5% 135mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	117% 1.06mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tortillas, ready-to-bake or -fry, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Tortillas, ready-to-bake or -fry, whole wheat:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C than Tortillas, ready-to-bake or -fry, whole wheat.
• While 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 17.9 times more Vitamin B1, 8.3 times more Vitamin B2, 6.8 times more Vitamin B3, 18.4 times more Vitamin B6, 27.6 times more Vitamin B9 and 1.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tortillas, ready-to-bake or -fry, whole wheat provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Tortillas, ready-to-bake or -fry, whole wheat:

• 14 ounces of Stewed Canned Tomatoes have 3 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• While 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 7.2 times more Calcium, 2.4 times more Copper, 2 times more Iron, 7.1 times more Magnesium, 17.3 times more Phosphorus, 1.3 times more Potassium, 61.7 times more Selenium, 2.8 times more Sodium and 11.3 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 1.4 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 11.9 times more Energy, 51.4 times more Fat, 187.6 times more Saturated Fat, 11 times more Omega 3, 13 times more Omega 6, 7.4 times more Carbohydrate, 9.8 times more Fiber and 10.7 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