Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Pilinuts	Recommended Dietary Allowance
Energy	8.97% 260kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	975% 312g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	447% 76g	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	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	NA	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	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	88.5% 1.15mg	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	150% 600μg	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	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Pilinuts	Recommended Dietary Allowance
Calcium	34% 340mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	1064% 9.6mg	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	166% 13.3mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	1006% 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	28.6% 200mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dried Pilinuts per 1 kg

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

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

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Vitamin B3 and 13.2 times more Vitamin C than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 19.8 times more Vitamin B1, 2.7 times more Vitamin B2, 4.2 times more Vitamin B5, 6.8 times more Vitamin B6 and 12 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Dried Pilinuts:

• 1 kilogram of Stewed Canned Tomatoes has 73.7 times more Sodium and 33 times more Water than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 4.3 times more Calcium, 8.6 times more Copper, 2.7 times more Iron, 25.2 times more Magnesium, 39.2 times more Manganese, 28.8 times more Phosphorus, 2.4 times more Potassium and 17.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.6 times more Carbohydrate than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 27.7 times more Energy, 418.7 times more Fat, 1199.4 times more Saturated Fat, 102.8 times more Omega 6 and 11.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein