Comparing Nutrients in 500 calories High Oleic Safflower Oil VS Stewed Canned Tomatoes

Weight per 500 calories

• High Oleic Safflower Oil: 56.6g
• Stewed Canned Tomatoes: 1923g

High Oleic Safflower Oil has 34 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - High Oleic Safflower Oil or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
High Oleic Safflower Oil	0%	100%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	High Oleic Safflower Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.27g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	92% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	93% 67.7g	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	NA	50% 36g	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	NA	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	0% 0g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	0% 0g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	High Oleic Safflower Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25% 0.33mg	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	0% 0μg	24% 96μg	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	0% 0mg	169% 152mg	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	129% 19.3mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.35% 4μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	High Oleic Safflower Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	239% 2.15mg	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	0% 0mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	49.3% 1.13mg	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	0% 0mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0% 0g	47.6% 1760g	3700g per day for Men 19-50 years

High Oleic Safflower Oil VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - High Oleic Safflower Oil or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of High Oleic Safflower Oil vs Stewed Canned Tomatoes:

• 500 calories of High Oleic Safflower Oil have 1.2 times more Vitamin E than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 11.5 times more Vitamin K than High Oleic Salad or Cooking Safflower Oil.
• 500 calories of High Oleic Safflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both High Oleic Salad or Cooking Safflower Oil as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for High Oleic Safflower Oil vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than High Oleic Salad or Cooking Safflower Oil.
• 500 calories of High Oleic Safflower Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of High Oleic Safflower Oil have 15.5 times more Fat, 8.5 times more Saturated Fat and 5.1 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than High Oleic Salad or Cooking Safflower Oil.
• Both High Oleic Safflower Oil and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of High Oleic Safflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both High Oleic Salad or Cooking Safflower Oil as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.