Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	8.97% 260kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	21.4% 3.63g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	12.7% 9.2g	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	26% 19g	3.17% 2.3g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.1g	g per day for Men 19-50 years
Fiber	26.3% 10g	105% 40g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prepared Yellow Mustard	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	54% 0.7mg	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	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	3.33% 3mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	34% 340mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	183% 4.2mg	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	28.6% 200mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prepared Yellow Mustard per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Prepared Yellow Mustard:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Vitamin B3, 26.3 times more Vitamin C, 2.3 times more Vitamin E and 1.7 times more Vitamin K than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Prepared Yellow Mustard 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 Prepared Yellow Mustard:

• 1 kilogram of Stewed Canned Tomatoes has 1.5 times more Copper and 1.4 times more Potassium than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 1.9 times more Calcium, 4 times more Magnesium, 7.2 times more Manganese, 5.4 times more Phosphorus, 55.8 times more Selenium, 5 times more Sodium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 3.8 times more Sugars and 8.2 times more Fructose than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 2.3 times more Energy, 17.6 times more Fat, 124.7 times more Omega 3, 4.9 times more Omega 6, 4 times more Fiber and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein