Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tamari	64%	1%	35%

Macro Nutrients

	Stewed Canned Tomatoes	Tamari	Recommended Dietary Allowance
Energy	8.97% 260kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.3% 0.39g	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	43% 55.7g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	23.4% 17g	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	21% 8g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tamari	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	154% 2mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tamari	Recommended Dietary Allowance
Calcium	34% 340mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	150% 1.35mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	217% 5mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	3724% 55860mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	18% 660g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tamari per 1 kg

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

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

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, more Vitamin E and more Vitamin K than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 5.5 times more Vitamin B3, 3.3 times more Vitamin B5, 11.8 times more Vitamin B6 and 3.6 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 Tamari have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 1.7 times more Calcium and 1.4 times more Water than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 1.8 times more Iron, 3.3 times more Magnesium, 8.5 times more Manganese, 6.5 times more Phosphorus, 25.3 times more Sodium and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tamari contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Soy sauce made from soy (tamari) lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 2.1 times more Sugars and 1.3 times more Fiber than Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 2.3 times more Energy and 11.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tamari offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Soy sauce made from soy (tamari) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.