Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Lotus Root

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Lotus Root: 676g

Raw Lotus Root have 2.8 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is 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 Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Lotus Root	13%	1%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	0.7% 0.68g	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	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	89.6% 116g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	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	87% 33g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	134% 1.74mg	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	22% 88μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Calcium	65.4% 654mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	193% 1.74mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	76.7% 1.76mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	110% 3757mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	14.4% 534g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Lotus Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Lotus Root?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Lotus Root:

• 500 calories of Stewed Canned Tomatoes have more Vitamin A and 5.1 times more Vitamin B3 than Lotus Root.
• While 500 kcal of Raw Lotus Root contain 2.2 times more Vitamin B2, 5.3 times more Vitamin B6 and 2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Lotus Root provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Lotus Root have insufficient amounts of Vitamin A
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Lotus Root:

• 500 calories of Stewed Canned Tomatoes have 2.2 times more Calcium, 1.2 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Selenium, 15.7 times more Sodium, 1.2 times more Zinc and 3.3 times more Water than Lotus Root.
• While 500 kcal of Raw Lotus Root contain 1.6 times more Manganese and 1.8 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Lotus Root contain similar levels of Potassium per 500 calories.
• 500 calories of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Lotus Root contain 1.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Lotus Root offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.