Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Millet Flour	11%	10%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Energy	4.07% 118kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	262% 341g	130g per day for Men 19-50 years
Sugars	22% 16g	10.4% 7.53g	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% 0g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 1.36g	g per day for Men 19-50 years
Fiber	12% 4.54g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	130% 1.7mg	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	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.76mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	270% 2.43mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	198% 4.54mg	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	185% 1293mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	270% 148μg	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	108% 12mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Millet Flour per 1 lb

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

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

• 1 pound of Stewed Canned Tomatoes has more Vitamin C, 7.5 times more Vitamin E and 3 times more Vitamin K than Millet Flour.
• While 1 lb of Millet flour contains 9 times more Vitamin B1, 2.1 times more Vitamin B2, 8.4 times more Vitamin B3, 11.1 times more Vitamin B5, 21.9 times more Vitamin B6 and 8.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Millet Flour:

• 1 pound of Stewed Canned Tomatoes has 2.4 times more Calcium, 55.3 times more Sodium and 10.6 times more Water than Millet Flour.
• While 1 lb of Millet flour contains 4.8 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 17 times more Manganese, 14.3 times more Phosphorus, 54.5 times more Selenium and 15.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Millet Flour contain similar levels of Potassium per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 pound of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 2.1 times more Sugars and more Fructose than Millet Flour.
• While 1 lb of Millet flour contains 14.7 times more Energy, 22.4 times more Fat, 14.7 times more Omega 3, 34.5 times more Omega 6, 12.1 times more Carbohydrate, 3.5 times more Fiber and 11.8 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