Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Stewed Canned Tomatoes	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	8.97% 260kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	91% 29g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	170% 29g	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	258% 335g	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	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pie, blueberry, prepared from recipe	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	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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	57.5% 230μg	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	7.78% 7mg	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	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	34% 340mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	74.4% 0.67mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	130% 3mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	123% 1850mg	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	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Stewed Canned Tomatoes has 11.3 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Stewed Canned Tomatoes has 4.9 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 4.1 times more Potassium and 1.8 times more Water than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 5.1 times more Manganese, 1.5 times more Phosphorus and 12.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie, blueberry, prepared from recipe contain similar levels of Iron and Sodium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, blueberry, prepared from recipe contains 9.4 times more Energy, 62.6 times more Fat, 112 times more Saturated Fat, 62.7 times more Omega 3, 39.1 times more Omega 6, 5.4 times more Carbohydrate and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein