Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	1.27% 37kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	46.6% 45.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	27% 8.65g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	93% 16g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	28.2% 0.37mg	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	23% 92μg	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	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	133% 1.2mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	65.5% 1.5mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Stewed Canned Tomatoes have 6.1 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 9 times more Vitamin B1, 6.4 times more Vitamin B2, 6.2 times more Vitamin B3, 8.5 times more Vitamin B5, 15.2 times more Vitamin B6 and 13 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Stewed Canned Tomatoes have 8.2 times more Sodium and 13.9 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.2 times more Calcium, 7.5 times more Copper, 2.5 times more Iron, 13.4 times more Magnesium, 18 times more Manganese, 19.4 times more Phosphorus, 3.1 times more Potassium and 18.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 18.6 times more Energy, 167.9 times more Fat, 234.6 times more Saturated Fat, 26.7 times more Omega 3, 151.5 times more Omega 6, 7.3 times more Carbohydrate and 15.6 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