Comparing Nutrients in 1 pound Radicchio VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Radicchio	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	15.6% 20.3g	21.6% 28g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	10.7% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Radicchio	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	6.05% 0.073mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.23% 1.16mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68% 272μg	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	40.3% 36.3mg	40% 36mg	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	68.3% 10.3mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	965% 1158μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.6% 86mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	32.3% 2.6mg	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	27.2% 0.63mg	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	26% 181mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Radicchio vs Stewed Canned Tomatoes:

• Raw Radicchio has 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 12 times more Vitamin B9, 2.7 times more Vitamin E and 106.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 2.9 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Radicchio.
• Both Raw Radicchio and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Raw Radicchio as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Radicchio vs Stewed Canned Tomatoes:

• Raw Radicchio has 3 times more Copper, 2.3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 3.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Calcium, 2.3 times more Iron and 10 times more Sodium than Raw Radicchio.
• Both Raw Radicchio and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Radicchio has 5.3 times more Omega 3 and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 5.9 times more Sugars than Raw Radicchio.
• Both Raw Radicchio and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Raw Radicchio as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.