Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cucumber	14%	5%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	28% 36.3g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	23% 16.7g	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	26% 19g	12% 8.7g	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	% 16.3g	% 7.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.3g	g per day for Men 19-50 years
Fiber	26.3% 10g	13% 5g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	10% 90μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	17.5% 70μg	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	87.8% 79mg	31% 28mg	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	55.3% 8.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	34% 340mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	166% 13.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	82.7% 37.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cucumber:

• 1 kilogram of Stewed Canned Tomatoes has 1.7 times more Vitamin B1, 7.3 times more Vitamin B3, 2.8 times more Vitamin C and 27.7 times more Vitamin E than Cucumber.
• While 1 kg of Raw Whole Cucumber contains 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cucumber provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cucumber:

• 1 kilogram of Stewed Canned Tomatoes has 2.1 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 1.4 times more Potassium and 110.5 times more Sodium than Cucumber.
• While 1 kg of Raw Whole Cucumber contains 1.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cucumber contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Cucumber lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.7 times more Carbohydrate, 2.1 times more Sugars, 2.2 times more Fructose and 2 times more Fiber than Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.