Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pomegranates	7%	11%	82%

Macro Nutrients

	Stewed Canned Tomatoes	Pomegranates	Recommended Dietary Allowance
Energy	8.97% 260kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	4.65% 0.79g	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	144% 187g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	189% 137g	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	105% 40g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pomegranates	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	57.7% 0.75mg	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	95% 380μg	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	113% 102mg	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	40% 6mg	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	Pomegranates	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	176% 1.58mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	51.7% 1.2mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	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	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21% 779g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pomegranates per 1 kg

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

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

• 1 kilogram of Stewed Canned Tomatoes has 2.4 times more Vitamin B3 and 1.4 times more Vitamin E than Pomegranates.
• While 1 kg of Raw Pomegranates contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B5, 4.4 times more Vitamin B6, 7.6 times more Vitamin B9, 1.3 times more Vitamin C and 6.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Pomegranates have insufficient amounts of Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 3.4 times more Calcium, 4.4 times more Iron and 73.7 times more Sodium than Pomegranates.
• While 1 kg of Raw Pomegranates contains 1.4 times more Copper, 2 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pomegranates contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Pomegranates lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Pomegranates lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pomegranates contains 3.2 times more Energy, 3 times more Carbohydrate, 3.9 times more Sugars, 4 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.