Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	8.97% 260kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	283% 48g	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	328% 426g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	295% 214g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pie, fried pies, fruit	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	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	14.4% 13mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	34% 340mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	97% 2.24mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pie, fried pies, fruit per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Pie, fried pies, fruit:

• 1 kilogram of Stewed Canned Tomatoes has 6.1 times more Vitamin C than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 3.1 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 1.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie, fried pies, fruit provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 1 kilogram of Pie, fried pies, fruit have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Pie, fried pies, fruit:

• 1 kilogram of Stewed Canned Tomatoes has 1.5 times more Calcium, 2.4 times more Copper, 3.2 times more Potassium and 2.4 times more Water than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 3.8 times more Manganese, 2.2 times more Phosphorus, 4 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie, fried pies, fruit contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, fried pies, fruit contains 12.2 times more Energy, 84.7 times more Fat, 94.5 times more Saturated Fat, 189.3 times more Omega 3, 65 times more Omega 6, 6.9 times more Carbohydrate, 6.1 times more Sugars, 2.6 times more Fiber and 3.3 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