Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	1.27% 37kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0% 0g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	6.9% 5g	157% 114g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Puddings, coconut cream, dry mix, regular	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	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.45% 0.071mg	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	0.71% 2.83μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	22.5% 0.2mg	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	10% 0.81mg	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	28.5% 0.65mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	64.4% 967mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Puddings, coconut cream, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Puddings, coconut cream, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Puddings, coconut cream, dry mix, regular:

• 5 ounces of Stewed Canned Tomatoes have 4.6 times more Vitamin B1, 1.2 times more Vitamin B2, 7 times more Vitamin B3, 26.3 times more Vitamin C, 11.9 times more Vitamin E and 24 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 2.9 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Puddings, coconut cream, dry mix, regular provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 5 ounces of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, coconut cream, dry mix, regular 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 Puddings, coconut cream, dry mix, regular:

• 5 ounces of Stewed Canned Tomatoes have 4.3 times more Calcium, 2.3 times more Iron, 1.6 times more Potassium and 24.7 times more Water than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 1.3 times more Copper, 7.8 times more Manganese, 1.8 times more Phosphorus, 6 times more Selenium, 3.1 times more Sodium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Puddings, coconut cream, dry mix, regular contain similar levels of Magnesium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puddings, coconut cream, dry mix, regular contain 16.7 times more Energy, 59.8 times more Fat, 437.1 times more Saturated Fat, 13.2 times more Carbohydrate, 22.9 times more Sugars and 1.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.