Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	47.6% 62g	130g per day for Men 19-50 years
Sugars	34.3% 25g	48.6% 35.2g	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	18% 13g	26% 19g	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	% 12g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	18.4% 7g	26.3% 10g	38g per day for Men 19-50 years
Protein	17% 9.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	13% 0.17mg	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	32.5% 130μg	12.5% 50μg	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	253% 228mg	87.8% 79mg	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	37.3% 5.6mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	124% 1.12mg	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	85% 6.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	25.7% 0.59mg	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	40% 280mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 4.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 1.8 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 20.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.