Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Energy	1.27% 37kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	7.5% 1.27g	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	75% 97g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.5% 3.27g	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	0.45% 0.33g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 2.55g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	48.3% 0.63mg	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	11.7% 46.8μg	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	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	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	88% 0.79mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	374% 8.6mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dark Rye Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Dark Rye Flour:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 6.9 times more Vitamin B1, 7.2 times more Vitamin B2, 6 times more Vitamin B3, 12.8 times more Vitamin B5, 26.1 times more Vitamin B6, 6.6 times more Vitamin B9, 3.3 times more Vitamin E and 2.5 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 Dark Rye Flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Dark Rye Flour:

• 5 ounces of Stewed Canned Tomatoes have 110.5 times more Sodium and 8.5 times more Water than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 5 times more Copper, 3.7 times more Iron, 13.3 times more Magnesium, 102.7 times more Manganese, 25 times more Phosphorus, 3.5 times more Potassium, 30 times more Selenium and 29.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dark Rye Flour contain similar levels of Calcium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Sugars and 8.2 times more Fructose than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 12.5 times more Energy, 11.7 times more Fat, 49 times more Omega 3, 12.1 times more Omega 6, 11.1 times more Carbohydrate, 23.8 times more Fiber and 17.5 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