Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	19% 24.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	19.3% 14g	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	7.17% 5.2g	10.3% 7.46g	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	% 4.7g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.2% 0.067mg	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	13% 51.6μg	4.96% 20μg	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	101% 90mg	35% 31.4mg	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	15% 2.22mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	49.4% 0.44mg	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	33.7% 2.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	10% 0.23mg	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	16% 111mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 374g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 4.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 1.8 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 20.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.