Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Breadfruit Seeds

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Breadfruit Seeds: 262g

Raw Breadfruit Seeds have 7.3 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 Breadfruit Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Stewed Canned Tomatoes	Breadfruit Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	35.3% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	59% 76.5g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	3.8% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	64.4% 0.84mg	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	34.7% 139μg	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	19% 17.3mg	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	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	65.4% 654mg	9.42% 94mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	334% 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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	33.7% 141mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	72.5% 2463mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	283% 4250mg	4.36% 65.4mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	4% 147g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Breadfruit Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Breadfruit Seeds?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Breadfruit Seeds:

• 500 calories of Stewed Canned Tomatoes have 5.1 times more Vitamin A, 12 times more Vitamin B3 and 8.8 times more Vitamin C than Breadfruit Seeds.
• While 500 kcal of Raw Breadfruit Seeds contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Breadfruit Seeds provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Breadfruit Seeds have insufficient amounts of Vitamin A and Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Breadfruit Seeds:

• 500 calories of Stewed Canned Tomatoes have 6.9 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium, 64.9 times more Sodium, 1.4 times more Zinc and 12 times more Water than Breadfruit Seeds.
• While 500 kcal of Raw Breadfruit Seeds contain 1.4 times more Copper than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Breadfruit Seeds contain similar levels of Phosphorus per 500 calories.
• 500 calories of Breadfruit Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.6 times more Carbohydrate and 1.4 times more Fiber than Breadfruit Seeds.
• While 500 kcal of Raw Breadfruit Seeds contain 4 times more Fat, 7.9 times more Saturated Fat, 31.2 times more Omega 3 and 4.2 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Breadfruit Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6