Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Stewed Canned Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.85% 0.14g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	6.9% 5g	131% 95g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	11% 0.14mg	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	3.9% 15.6μg	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	30.4% 27.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	36% 0.32mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cherries, tart, dried, sweetened per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cherries, tart, dried, sweetened :

• 5 ounces of Stewed Canned Tomatoes have 4.9 times more Vitamin E than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 15.7 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.9 times more Vitamin B6, 2.2 times more Vitamin B9, 2.4 times more Vitamin C and 2.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cherries, tart, dried, sweetened :

• 5 ounces of Stewed Canned Tomatoes have 2 times more Iron, 17 times more Sodium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, tart, dried, sweetened contain similar levels of Calcium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cherries, tart, dried, sweetened contain 12.8 times more Energy, 30.7 times more Omega 3, 13 times more Carbohydrate, 19.1 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in five ounces.