Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Refined Sorghum Flour

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Refined Sorghum Flour: 84g

Refined Unenriched Sorghum Flour has 13.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high 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 Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	49.7% 64.6g	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	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	% 19g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	4.4% 0.057mg	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	NA	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	101% 91mg	0.56% 0.5mg	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	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	39.2% 392mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	0.84% 0.008mg	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	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	15.7% 0.36mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	NA	55μg per day for Men 19-50 years
Sodium	170% 2550mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.27% 10g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Refined Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Refined Sorghum Flour?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Refined Sorghum Flour:

• 300 calories of Stewed Canned Tomatoes have 7 times more Vitamin B1, 96.1 times more Vitamin B2, 7.4 times more Vitamin B3, 8.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 180.8 times more Vitamin C than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Refined Sorghum Flour:

• 300 calories of Stewed Canned Tomatoes have 77.8 times more Calcium, 170.9 times more Copper, 18.8 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 19.6 times more Potassium, 3034.5 times more Sodium, 5 times more Zinc and 105.4 times more Water than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have more Fructose, 7.2 times more Fiber and 1.3 times more Protein than Refined Sorghum Flour.
• Both Stewed Canned Tomatoes and Refined Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Refined Unenriched Sorghum Flour provide inadequate amounts of Omega 6 in 300 calories.