Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.044g	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	0.025% 0.004g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	12.2% 0.16mg	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	10.6% 42.5μg	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	153% 137mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	12.3% 0.11mg	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	15% 0.34mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Drumstick Pods per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Drumstick Pods:

• 5 ounces of Stewed Canned Tomatoes have 1.2 times more Vitamin B3 than Boiled Drumstick Pods.
• While 5 oz of Boiled and Drained Drumstick Pods contain 1.9 times more Vitamin B2, 6.1 times more Vitamin B5, 6.6 times more Vitamin B6, 6 times more Vitamin B9 and 12.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Drumstick Pods provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Drumstick Pods:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Calcium, 1.4 times more Copper, 3 times more Iron and 5.1 times more Sodium than Boiled Drumstick Pods.
• While 5 oz of Boiled and Drained Drumstick Pods contain 3.5 times more Magnesium, 4.1 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Drumstick Pods contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Drumstick Pods lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Drumstick Pods contain 1.3 times more Carbohydrate, 4.2 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.