Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	1.27% 37kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	8.77% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	9.06% 1.54g	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	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	12.2% 8.86g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Rolls, hamburger or hotdog, mixed-grain	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	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	10% 0.13mg	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	39.3% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0% 0mg	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	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	4.8% 48mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	34% 0.31mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	62.6% 1.44mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Rolls, hamburger or hotdog, mixed-grain per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Rolls, hamburger or hotdog, mixed-grain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C and 11.9 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While 5 oz of Rolls, hamburger or hotdog, mixed-grain contain 10.1 times more Vitamin B1, 8.9 times more Vitamin B2, 6.3 times more Vitamin B3, 4.3 times more Vitamin B5, 5.4 times more Vitamin B6, 22.2 times more Vitamin B9 and 1.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Potassium and 2.4 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• While 5 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.8 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 17.2 times more Manganese, 6.1 times more Phosphorus, 53 times more Selenium, 2.1 times more Sodium and 6.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rolls, hamburger or hotdog, mixed-grain contain 10.1 times more Energy, 31.6 times more Fat, 53.5 times more Saturated Fat, 22 times more Omega 3, 14.7 times more Omega 6, 7.2 times more Carbohydrate, 1.8 times more Sugars, 3.8 times more Fiber and 10.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein