Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Stewed Canned Tomatoes	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.24% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	32.5% 5.5g	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	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.34% 3.15g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Meatless Luncheon Slices	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	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	98% 15.7mg	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	97% 1.26mg	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	35.4% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	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	28.3% 4.25mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	143% 1.3mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	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	89.5% 627mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	67% 1008mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Meatless Luncheon Slices per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Meatless Luncheon Slices:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 87 times more Vitamin B1, 8.6 times more Vitamin B2, 15.6 times more Vitamin B3, 52.3 times more Vitamin B6, 20 times more Vitamin B9, more Vitamin B12 and 3.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 5 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Meatless Luncheon Slices:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Water than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 8.1 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 22.1 times more Phosphorus, 12.3 times more Selenium, 3.2 times more Sodium and 9.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Meatless Luncheon Slices contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Carbohydrate and 1.6 times more Sugars than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 7.3 times more Energy, 58.5 times more Fat, 51.5 times more Saturated Fat, 163 times more Omega 3, 52.6 times more Omega 6 and 19.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Meatless Luncheon Slices offer comparable quantities of Fiber per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein