Comparing Nutrients in 1 pound Rowal VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.4% 503kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	21.6% 28g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	3.13% 2.27g	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	% 5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0.091g	g per day for Men 19-50 years
Fiber	74% 28g	12% 4.54g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	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

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	125% 9.98mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	33.7% 236mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Rowal has 2.1 times more Vitamin A and 3.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.

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

• Raw Rowal has 9.5 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 1.6 times more Potassium, 55.3 times more Sodium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 4.3 times more Energy, 10.5 times more Fat, 3.9 times more Carbohydrate, 4 times more Sugars, 6.2 times more Fiber and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.