Comparing Nutrients in 5 ounces Cooked Quinoa VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Quinoa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.87% 170kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	11% 6.24g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	1.85% 0.024mg	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	15% 59.5μg	1.77% 7.1μg	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	12.4% 11mg	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	5.95% 0.89mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	17.6% 0.16mg	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	26.4% 2.1mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	3.64% 0.084mg	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	30.8% 215mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.74% 102g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Quinoa versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Quinoa vs Stewed Canned Tomatoes:

• 5 ounces of Cooked Quinoa have 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 7.2 times more Vitamin B6 and 8.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B3, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• 5 ounces of Cooked Quinoa have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cooked Quinoa as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Quinoa vs Stewed Canned Tomatoes:

• 5 ounces of Cooked Quinoa have 1.7 times more Copper, 5.3 times more Magnesium, 10.7 times more Manganese, 7.6 times more Phosphorus, 4.7 times more Selenium and 6.4 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 31.6 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• Both Cooked Quinoa and Stewed Canned Tomatoes contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Cooked Quinoa lack sufficient amounts of Calcium
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Quinoa have 4.6 times more Energy, 28.3 times more Omega 3, 13.2 times more Omega 6, 3.4 times more Carbohydrate, 2.8 times more Fiber and 4.8 times more Protein than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 4 times more Sugars than Cooked Quinoa.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein