Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Agar Seaweed	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0% 0g	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	23.6% 30.6g	130g per day for Men 19-50 years
Sugars	22% 16g	1.75% 1.27g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Agar Seaweed	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	11% 0.15mg	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	96% 386μg	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	0% 0mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Agar Seaweed	Recommended Dietary Allowance
Calcium	15.4% 154mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	30.7% 0.28mg	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	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	73.6% 1.7mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Agar Seaweed per 1 lb

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

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

• 1 pound of Stewed Canned Tomatoes has 9.2 times more Vitamin B1, 1.6 times more Vitamin B2, 13 times more Vitamin B3 and more Vitamin C than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 17 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Agar Seaweed provide similar amounts of Vitamin E per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Agar Seaweed:

• 1 pound of Stewed Canned Tomatoes has 1.8 times more Copper, 4 times more Phosphorus and 24.6 times more Sodium than Agar Seaweed.
• While 1 lb of Raw Agar Seaweed contains 1.6 times more Calcium, 1.4 times more Iron, 5.6 times more Magnesium, 6.3 times more Manganese and 3.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Agar Seaweed contain similar levels of Potassium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Agar Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 12.6 times more Sugars and 2 times more Fiber than Agar Seaweed.
• Both Stewed Canned Tomatoes and Agar Seaweed offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Agar Seaweed provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.