Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Carbonated beverage, chocolate-flavored soda

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Stewed Canned Tomatoes	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0% 0g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	6.9% 5g	21% 15g	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	0% 0g	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	Carbonated beverage, chocolate-flavored soda	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	0% 0mg	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	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	2.05% 0.018mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	2.2% 0.051mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Carbonated beverage, chocolate-flavored soda per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Carbonated beverage, chocolate-flavored soda to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Carbonated beverage, chocolate-flavored soda:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated beverage, chocolate-flavored soda.
• 5 ounces of Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Carbonated beverage, chocolate-flavored soda:

• 5 ounces of Stewed Canned Tomatoes have 8.5 times more Calcium, 8.6 times more Copper, 13.3 times more Iron, 12 times more Magnesium, 1.6 times more Manganese, 20 times more Phosphorus, 4.1 times more Potassium and 55.3 times more Sodium than Carbonated beverage, chocolate-flavored soda.
• Both Stewed Canned Tomatoes and Carbonated beverage, chocolate-flavored soda contain similar levels of Water per five ounces.
• 5 ounces of Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have more Fiber than Carbonated beverage, chocolate-flavored soda.
• While 5 oz of Carbonated beverage, chocolate-flavored soda contain 1.7 times more Carbohydrate and 3 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.