Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Stewed Canned Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	1.27% 37kcal	43% 1245kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	40% 13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4335% 69.4g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	132% 22.4g	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	0.43% 0.55g	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	10.6% 0.095mg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	8.7% 0.2mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.006% 0.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Flaxseed Oil with sliced flaxseed per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Flaxseed Oil with sliced flaxseed:

• 5 oz of Flaxseed Oil with added sliced flaxseed contain 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Flaxseed Oil with sliced flaxseed provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Flaxseed Oil with sliced flaxseed:

• 5 ounces of Stewed Canned Tomatoes have 3.8 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 6.7 times more Potassium, 36.8 times more Sodium and 572.1 times more Water than Flaxseed Oil with sliced flaxseed.
• While 5 oz of Flaxseed Oil with added sliced flaxseed contain 2.4 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Flaxseed Oil with sliced flaxseed contain similar levels of Magnesium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 15.9 times more Carbohydrate than Flaxseed Oil with sliced flaxseed.
• While 5 oz of Flaxseed Oil with added sliced flaxseed contain 33.8 times more Energy, 521.1 times more Fat, 348 times more Saturated Fat, 16310 times more Omega 3 and 213.3 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate
• Both Stewed Canned Ripe Red Tomatoes as well as Flaxseed Oil with added sliced flaxseed provide inadequate amounts of Protein in five ounces.