Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Stewed Canned Tomatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	3.56% 103kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	14% 2.4g	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	217% 283g	130g per day for Men 19-50 years
Sugars	19.3% 14g	2.24% 1.63g	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	127% 48.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hard Red Winter 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	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	92% 1.2mg	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	37.7% 151μg	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	26.7% 4mg	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	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	13.5% 135mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	191% 1.72mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	688% 16mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hard Red Winter Wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Hard Red Winter Wheat:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C and 1.3 times more Vitamin K than Hard Red Winter Wheat.
• While 14 oz of Hard Red Winter Wheat contain 8.3 times more Vitamin B1, 3.3 times more Vitamin B2, 7.7 times more Vitamin B3, 8.4 times more Vitamin B5, 17.6 times more Vitamin B6 and 7.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hard Red Winter 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 Hard Red Winter Wheat have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Hard Red Winter 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 Hard Red Winter Wheat:

• 14 ounces of Stewed Canned Tomatoes have 110.5 times more Sodium and 7 times more Water than Hard Red Winter Wheat.
• While 14 oz of Hard Red Winter Wheat contain 3.9 times more Copper, 2.4 times more Iron, 10.5 times more Magnesium, 67.5 times more Manganese, 14.4 times more Phosphorus, 1.8 times more Potassium, 117.8 times more Selenium and 15.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hard Red Winter Wheat contain similar levels of Calcium per 14 ounces.
• 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 8.6 times more Sugars than Hard Red Winter Wheat.
• While 14 oz of Hard Red Winter Wheat contain 12.6 times more Energy, 8.1 times more Omega 6, 11.5 times more Carbohydrate, 12.2 times more Fiber and 13.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Hard Red Winter Wheat provide inadequate amounts of Omega 3 in 14 ounces.