Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Stewed Canned Tomatoes	Powder Lemonade	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	106% 138g	130g per day for Men 19-50 years
Sugars	6.9% 5g	185% 134g	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	3.68% 2.66g	34.2% 25g	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	% 2.3g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 105g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	2.83% 0.037mg	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	1.77% 7.1μg	2.13% 8.5μg	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	12.4% 11mg	63% 56.6mg	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	7.84% 1.18mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Powder Lemonade	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.1% 0.064mg	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	23.6% 1.9mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	0.99% 0.023mg	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	4.05% 28.3mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.055% 2.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Powder Lemonade per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Powder Lemonade:

• 5 ounces of Stewed Canned Tomatoes have 3.1 times more Vitamin B1, more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin E and more Vitamin K than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 1.5 times more Vitamin B6 and 5.1 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Powder Lemonade:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Calcium, 2.5 times more Copper, 7 times more Iron, 3.7 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Sodium and 64 times more Water than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 20.6 times more Magnesium than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Powder Lemonade lack sufficient amounts of Manganese and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Powder Lemonade lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2.5 times more Fiber than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 14.5 times more Energy, 17.3 times more Omega 3, 5.5 times more Omega 6, 15.8 times more Carbohydrate, 26.9 times more Sugars and 9.3 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Powder Lemonade provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Powder Lemonade provide inadequate amounts of Protein in five ounces.