Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Pie, blueberry, prepared from recipe

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Pie, blueberry, prepared from recipe: 122g

Pie, blueberry, prepared from recipe has 9.4 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is above average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Pie, blueberry, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Stewed Canned Tomatoes	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	31.6% 41g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0.27% 2.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	9.14% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	3.04% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	3.2% 0.042mg	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	14.4% 57.7μg	7.04% 28μg	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	101% 91mg	0.95% 0.86mg	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	64% 9.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	39.2% 392mg	0.86% 8.57mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	9.1% 0.082mg	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	192% 15.3mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	16% 0.37mg	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	33% 231mg	5.25% 36.7mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	1.8% 61.2mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	16.5% 9.06μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	2.23% 0.24mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	1.7% 62.7g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Pie, Blueberry, Prepared From Recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Pie, blueberry, prepared from recipe?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Pie, blueberry, prepared from recipe:

• 300 calories of Stewed Canned Tomatoes have 42.4 times more Vitamin A, 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 5.6 times more Vitamin B3, 8.7 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9 and 106.3 times more Vitamin C than Pie, blueberry, prepared from recipe.
• 300 calories of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Pie, blueberry, prepared from recipe:

• 300 calories of Stewed Canned Tomatoes have 45.8 times more Calcium, 15.8 times more Copper, 10.2 times more Iron, 14.1 times more Magnesium, 1.9 times more Manganese, 6.3 times more Phosphorus, 39 times more Potassium, 11.3 times more Sodium, 8 times more Zinc and 16.8 times more Water than Pie, blueberry, prepared from recipe.
• While 300 kcal of Pie, blueberry, prepared from recipe contain 1.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Carbohydrate and 3.2 times more Protein than Pie, blueberry, prepared from recipe.
• While 300 kcal of Pie, blueberry, prepared from recipe contain 6.6 times more Fat, 11.9 times more Saturated Fat, 6.7 times more Omega 3 and 4.1 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pie, blueberry, prepared from recipe offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Pie, blueberry, prepared from recipe provide inadequate amounts of Protein