Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Stewed Canned Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Energy	4.07% 118kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	228% 296g	130g per day for Men 19-50 years
Sugars	22% 16g	10.6% 7.67g	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	11.8% 8.53g	0.063% 0.045g	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	% 7.4g	% 1.22g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 6.35g	g per day for Men 19-50 years
Fiber	12% 4.54g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	206% 2.7mg	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	5.67% 22.7μg	93% 372μg	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% 36mg	21% 19mg	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	25% 3.76mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Calcium	15.4% 154mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	265% 2.4mg	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	75.4% 6.03mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	657% 15mg	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	13% 91mg	361% 2527mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	118% 13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.4% 51.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Raw Amaranth per 1 lb

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

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

• 1 pound of Stewed Canned Tomatoes has 1.9 times more Vitamin C and more Vitamin K than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 2.5 times more Vitamin B1, 5.7 times more Vitamin B2, 1.3 times more Vitamin B3, 12.8 times more Vitamin B5, 34.8 times more Vitamin B6, 16.4 times more Vitamin B9 and 1.4 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Raw Amaranth have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Raw Amaranth:

• 1 pound of Stewed Canned Tomatoes has 55.3 times more Sodium and 8.1 times more Water than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 4.7 times more Calcium, 4.7 times more Copper, 5.7 times more Iron, 20.7 times more Magnesium, 56.5 times more Manganese, 27.9 times more Phosphorus, 2.5 times more Potassium, 31.2 times more Selenium and 16.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 2.1 times more Sugars and 188 times more Fructose than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 14.3 times more Energy, 36.9 times more Fat, 56.1 times more Saturated Fat, 14 times more Omega 3, 37 times more Omega 6, 10.5 times more Carbohydrate, 6.7 times more Fiber and 14.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein