Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	3.03% 0.51g	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	6.36% 8.26g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.8% 1.3g	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	0.45% 0.33g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.3g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	9.47% 5.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	7.63% 0.099mg	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	2.5% 9.92μg	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	0.47% 0.43mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	26% 0.6mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	86.3% 47.5μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	104% 1565mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prepared Yellow Mustard per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Prepared Yellow Mustard:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin B3, 26.3 times more Vitamin C, 2.3 times more Vitamin E and 1.7 times more Vitamin K than Prepared Yellow Mustard.
• While 5 oz of Prepared Yellow Mustard contain 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Prepared Yellow Mustard:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Copper and 1.4 times more Potassium than Prepared Yellow Mustard.
• While 5 oz of Prepared Yellow Mustard contain 1.9 times more Calcium, 4 times more Magnesium, 7.2 times more Manganese, 5.4 times more Phosphorus, 55.8 times more Selenium, 5 times more Sodium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard contain similar levels of Iron and Water 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 3.8 times more Sugars and 8.2 times more Fructose than Prepared Yellow Mustard.
• While 5 oz of Prepared Yellow Mustard contain 2.3 times more Energy, 17.6 times more Fat, 124.7 times more Omega 3, 4.9 times more Omega 6, 4 times more Fiber and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein