Comparing Nutrients in 1 kilogram Candies, soft fruit and nut squares VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	134% 3900kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	822% 13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	325% 55.3g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	47.6% 62g	130g per day for Men 19-50 years
Sugars	634% 460g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	41.3% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	13% 0.17mg	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	30% 120μg	12.5% 50μg	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	2.22% 2mg	87.8% 79mg	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	6.67% 1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	337% 3.03mg	124% 1.12mg	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	116% 9.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	25.7% 0.59mg	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	77% 540mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.75% 139g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, soft fruit and nut squares versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, soft fruit and nut squares vs Stewed Canned Tomatoes:

• 1 kilogram of Candies, soft fruit and nut squares has 4.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4 times more Vitamin B3, 39.5 times more Vitamin C, 8.3 times more Vitamin E and 6 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Candies, soft fruit and nut squares as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, soft fruit and nut squares vs Stewed Canned Tomatoes:

• 1 kilogram of Candies, soft fruit and nut squares has 2.7 times more Copper, 2.1 times more Magnesium, 9.1 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Selenium and 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2 times more Calcium, 1.4 times more Iron, 2.5 times more Potassium, 1.7 times more Sodium and 6.6 times more Water than Candies, soft fruit and nut squares.
• 1 kilogram of Candies, soft fruit and nut squares lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, soft fruit and nut squares has 15 times more Energy, 50.1 times more Fat, 34.5 times more Saturated Fat, 438.3 times more Omega 3, 74.7 times more Omega 6, 11.9 times more Carbohydrate, 13.1 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein