Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Millet

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Millet	12%	10%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Millet	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	17% 2.86g	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	79.4% 103g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Millet	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	49.7% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	30% 120μg	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	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Millet	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	118% 1.06mg	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	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	101% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 42μg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Millet per 5 oz

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

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

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C, 16.6 times more Vitamin E and 2.7 times more Vitamin K than Millet.
• While 5 oz of Raw Millet contain 9.2 times more Vitamin B1, 8.3 times more Vitamin B2, 6.6 times more Vitamin B3, 7.4 times more Vitamin B5, 22.6 times more Vitamin B6 and 17 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Millet have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Millet:

• 5 ounces of Stewed Canned Tomatoes have 4.3 times more Calcium, 44.2 times more Sodium and 10.6 times more Water than Millet.
• While 5 oz of Raw Millet contain 6.7 times more Copper, 2.3 times more Iron, 9.5 times more Magnesium, 27.7 times more Manganese, 14.3 times more Phosphorus, 4.5 times more Selenium and 9.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Millet contain similar levels of Potassium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Millet contain 14.5 times more Energy, 22.2 times more Fat, 27.8 times more Saturated Fat, 39.3 times more Omega 3, 27.2 times more Omega 6, 11.8 times more Carbohydrate, 8.5 times more Fiber and 12.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein