Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cucumber	14%	5%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.75% 0.13g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	22% 16g	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.14g	g per day for Men 19-50 years
Fiber	12% 4.54g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	7.94% 31.8μg	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	14% 12.7mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	15.4% 154mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.7% 432g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 7.3 times more Vitamin B3, 2.8 times more Vitamin C and 27.7 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Vitamin B2 per 1 lb.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stewed Canned Ripe Red Tomatoes have 2.1 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 1.4 times more Potassium, 2 times more Selenium and 110.5 times more Sodium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Canned Ripe Red Tomatoes have 1.7 times more Carbohydrate, 2.1 times more Sugars, 2.2 times more Fructose, 2 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.