Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Prickly Pears	Recommended Dietary Allowance
Energy	4.07% 118kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	4.96% 0.84g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	21% 0.27mg	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	6.8% 27.2μg	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	70.6% 63.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prickly Pears	Recommended Dietary Allowance
Calcium	15.4% 154mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	40.3% 0.36mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prickly Pears per 1 lb

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

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

• 1 pound of Stewed Canned Tomatoes has 3.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 1.7 times more Vitamin B2, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 1 pound of Prickly Pears have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Prickly Pears:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Copper, 4.4 times more Iron and 44.2 times more Sodium than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 1.6 times more Calcium and 7.1 times more Magnesium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prickly Pears contain similar levels of Phosphorus, Potassium and Water per one pound.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Prickly Pears contains 1.5 times more Carbohydrate and 3.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.