Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	3.4% 0.58g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	6.9% 5g	22% 16g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	13.3% 2.13mg	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	11% 0.14mg	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	4.96% 20μg	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	47.2% 42.5mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	13.5% 0.12mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.8% 41mg	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	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Passion-fruit, Purple per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Passion-fruit, Purple:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin B1, 41.5 times more Vitamin E and 3.4 times more Vitamin K than Passion-fruit, Purple.
• While 5 oz of Raw Passion-fruit, Purple contain 7.1 times more Vitamin A, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Passion-fruit, Purple:

• 5 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium, 1.3 times more Copper, 7.9 times more Sodium and 1.3 times more Water than Passion-fruit, Purple.
• While 5 oz of Raw Passion-fruit, Purple contain 2.4 times more Magnesium, 3.4 times more Phosphorus and 1.7 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Passion-fruit, Purple contain similar levels of Iron per five ounces.
• 5 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Passion-fruit, Purple contain 3.7 times more Energy, 5.5 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Sugars, 10.4 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in five ounces.