Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.4% 0.24g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.13% 2.27g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	20% 0.18mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	20.7% 0.48mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Pokeberry Shoots per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Pokeberry Shoots:

• 5 ounces of Stewed Canned Tomatoes have 2.9 times more Vitamin B5 than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 48.3 times more Vitamin A, 1.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.5 times more Vitamin B3, 6.5 times more Vitamin B6, 1.8 times more Vitamin B9, 10.4 times more Vitamin C and 45 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Pokeberry Shoots:

• 5 ounces of Stewed Canned Tomatoes have 12.3 times more Sodium than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 1.6 times more Calcium, 5.7 times more Manganese and 1.7 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pokeberry Shoots contain similar levels of Copper, Iron, Magnesium, Potassium and Water per five ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2 times more Carbohydrate and 2.2 times more Sugars than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 1.5 times more Fiber and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.