Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Cooked Ripe Red Tomatoes: 2778g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	85.7% 111g	130g per day for Men 19-50 years
Sugars	93% 67.7g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	51% 19.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	65.4% 654mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 3.9 times more Vitamin A, 1.6 times more Vitamin B5, 6.7 times more Vitamin B6, 3.8 times more Vitamin B9, 4.2 times more Vitamin C and 1.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Cooked Ripe Red Tomatoes:

• Stewed Canned Ripe Red Tomatoes have 2.1 times more Calcium, 1.4 times more Iron and 13.9 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 1.2 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.