Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Carob flour

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Carob flour: 225g

Carob flour has 8.5 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 500 calories - Stewed Canned Tomatoes or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Carob flour	5%	2%	93%

Macro Nutrients

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	154% 200g	130g per day for Men 19-50 years
Sugars	93% 67.7g	152% 111g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	236% 89.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	9.95% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	63.4% 0.82mg	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	24% 96μg	16.3% 65.3μg	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	169% 152mg	0.5% 0.45mg	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	106% 16mg	9.46% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Calcium	65.4% 654mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	143% 1.3mg	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	320% 25.6mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	49.7% 1.14mg	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	55% 385mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	54.8% 1863mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.22% 8.06g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Carob Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Carob flour?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Carob flour:

• 500 calories of Stewed Canned Tomatoes have 76.8 times more Vitamin A, 7.4 times more Vitamin B1, 3.2 times more Vitamin B3, 20.7 times more Vitamin B5, 1.5 times more Vitamin B9, 337.3 times more Vitamin C, 11.2 times more Vitamin E and more Vitamin K than Carob flour.
• While 500 kcal of Carob flour contain 1.5 times more Vitamin B2 and 2.5 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 500 calories of Carob flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Carob flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Carob flour:

• 500 calories of Stewed Canned Tomatoes have 1.7 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium, 53.9 times more Sodium, 1.6 times more Zinc and 218.3 times more Water than Carob flour.
• Both Stewed Canned Tomatoes and Carob flour contain similar levels of Calcium, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.7 times more Protein than Carob flour.
• While 500 kcal of Carob flour contain 1.7 times more Carbohydrate, 1.6 times more Sugars and 4.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Carob flour offer comparable quantities of Energy per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Carob flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.