Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	21.6% 28g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	22% 16g	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	8.2% 5.94g	11.8% 8.53g	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	% 5.35g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	12% 109μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	5.93% 0.077mg	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	14.7% 59μg	5.67% 22.7μg	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	115% 103mg	40% 36mg	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	17% 2.54mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	56.4% 0.51mg	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	38.6% 3.1mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	11.6% 0.27mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 4.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin K per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 1.8 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 20.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.