Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Stewed Canned Tomatoes	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	1.27% 37kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	8% 1.36g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	101% 73g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Candies, sweet chocolate	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	4.7% 0.061mg	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	1.06% 4.25μg	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	0% 0mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	90% 0.81mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	30.4% 0.7mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.019% 0.71g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Candies, sweet chocolate per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Candies, sweet chocolate:

• 5 ounces of Stewed Canned Tomatoes have 2.3 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin C and 3.2 times more Vitamin E than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 6.9 times more Vitamin B2, 2.5 times more Vitamin B6 and 2.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Candies, sweet chocolate provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Candies, sweet chocolate 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 Candies, sweet chocolate:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Calcium, 13.8 times more Sodium and 183.1 times more Water than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 5.1 times more Copper, 2.1 times more Iron, 9.4 times more Magnesium, 8.4 times more Manganese, 7.4 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium and 8.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, sweet chocolate contain 19.5 times more Energy, 180 times more Fat, 772.3 times more Saturated Fat, 13 times more Omega 6, 9.8 times more Carbohydrate, 14.6 times more Sugars, 5.5 times more Fiber and 4.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in five ounces.