Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.15% 0.047g	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	0.017% 0.003g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.2% 0.86g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	7.52% 0.098mg	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	64.5% 258μg	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	4.72% 4.25mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	23.5% 0.21mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	23% 0.52mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Irishmoss Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Irishmoss Seaweed:

• 5 ounces of Stewed Canned Tomatoes have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3 and 2.6 times more Vitamin C than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 13.3 times more Vitamin B2, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, 36.4 times more Vitamin B9 and 2.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Irishmoss Seaweed provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Irishmoss Seaweed:

• 5 ounces of Stewed Canned Tomatoes have 3.3 times more Potassium and 3.3 times more Sodium than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 2.1 times more Calcium, 1.3 times more Copper, 6.7 times more Iron, 12 times more Magnesium, 6.3 times more Manganese, 7.9 times more Phosphorus and 11.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Irishmoss Seaweed contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 5.8 times more Sugars than Irishmoss Seaweed.
• While 5 oz of Raw Irishmoss Seaweed contain 2 times more Carbohydrate, 1.3 times more Fiber and 1.7 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 Raw Irishmoss Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.