Comparing Nutrients in 1 pound Muffins, blueberry, dry mix VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Muffins, blueberry, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	46% 1329kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	21.6% 28g	130g per day for Men 19-50 years
Sugars	205% 148g	22% 16g	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	NA	11.8% 8.53g	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.54g	38g per day for Men 19-50 years
Protein	28% 15.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.42mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	5.93% 0.077mg	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	60% 240μg	5.67% 22.7μg	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	11.6% 10.4mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	56.4% 0.51mg	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	92% 7.35mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	11.6% 0.27mg	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	143% 998mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	3.7% 137g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Muffins, blueberry, dry mix versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muffins, blueberry, dry mix vs Stewed Canned Tomatoes:

• 1 pound of Muffins, blueberry, dry mix has 5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 10.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Vitamin C than Muffins, blueberry, dry mix.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Muffins, blueberry, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Muffins, blueberry, dry mix vs Stewed Canned Tomatoes:

• 1 pound of Muffins, blueberry, dry mix has 1.2 times more Iron, 4.7 times more Manganese, 11 times more Phosphorus, 5.2 times more Selenium, 2.2 times more Sodium and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Calcium, 1.3 times more Copper, 4.3 times more Potassium and 3 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Stewed Canned Tomatoes contain similar levels of Magnesium per one pound.
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muffins, blueberry, dry mix has 11.3 times more Energy, 17.1 times more Fat, 44.7 times more Saturated Fat, 17.7 times more Omega 6, 9.9 times more Carbohydrate, 9.3 times more Sugars, 1.4 times more Fiber and 3.8 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Muffins, blueberry, dry mix as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one pound.