Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Green Kiwifruit	Recommended Dietary Allowance
Energy	1.27% 37kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	2.05% 0.35g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	17.6% 12.7g	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	8.5% 6.17g	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	% 5.83g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Kiwifruit	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	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	6.87% 0.089mg	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	8.86% 35.4μg	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	146% 131mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Kiwifruit	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	20.5% 0.18mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	6.04% 0.14mg	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	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Green Kiwifruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Green Kiwifruit:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 5 times more Vitamin B9, 11.7 times more Vitamin C, 1.8 times more Vitamin E and 16.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Green Kiwifruit:

• 5 ounces of Stewed Canned Tomatoes have 4.3 times more Iron and 73.7 times more Sodium than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.4 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Kiwifruit contain similar levels of Calcium, Copper and Water per five ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Kiwifruit contain 2.3 times more Energy, 14 times more Omega 3, 2.4 times more Carbohydrate, 2.6 times more Sugars, 2.3 times more Fructose, 3 times more Fiber and 1.3 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 Raw Green Kiwifruit provide inadequate amounts of Omega 6 in five ounces.