Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.23% 0.038g	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	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	25% 18g	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	10.5% 7.6g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.21g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.34% 0.069mg	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	1.4% 5.67μg	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	11% 9.92mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Sweet Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Sweet Cherries:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 11.9 times more Vitamin E than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 1.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Sweet Cherries provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Cherries 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 Sweet Cherries:

• 5 ounces of Stewed Canned Tomatoes have 2.6 times more Calcium, 1.9 times more Copper, 3.7 times more Iron and more Sodium than Sweet Cherries.
• Both Stewed Canned Tomatoes and Sweet Cherries contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Cherries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sweet Cherries contain 2.4 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 2.1 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.