Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Energy	1.27% 37kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.66% 0.28g	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	52% 67.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.34% 2.42g	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	1.47% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.028g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	141% 53.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	58% 32.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	5.83% 52.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	146% 1.9mg	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	110% 439μg	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	1.26% 1.13mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Calcium	4.8% 48mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	331% 2.98mg	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	1591% 127mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	240% 1008mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	604% 14mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	110% 3728mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dried Basil Spices per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Dried Basil Spices:

• 5 ounces of Stewed Canned Tomatoes have 9.9 times more Vitamin C than Dried Basil Spices.
• While 5 oz of Dried Basil Spices contain 4.1 times more Vitamin A, 1.7 times more Vitamin B1, 34.3 times more Vitamin B2, 6.9 times more Vitamin B3, 7.4 times more Vitamin B5, 78.8 times more Vitamin B6, 62 times more Vitamin B9, 12.9 times more Vitamin E and 714.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Dried Basil Spices:

• 5 ounces of Stewed Canned Tomatoes have 2.9 times more Sodium and 8.8 times more Water than Dried Basil Spices.
• While 5 oz of Dried Basil Spices contain 65.9 times more Calcium, 18.8 times more Copper, 67.5 times more Iron, 59.3 times more Magnesium, 166.1 times more Manganese, 13.7 times more Phosphorus, 12.7 times more Potassium, 5 times more Selenium and 41.8 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 ounces of Stewed Canned Tomatoes have 2.1 times more Sugars and 2.5 times more Fructose than Dried Basil Spices.
• While 5 oz of Dried Basil Spices contain 9 times more Energy, 21.4 times more Fat, 83 times more Saturated Fat, 100 times more Omega 3, 7.7 times more Carbohydrate, 37.7 times more Fiber and 25.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Basil Spices provide inadequate amounts of Omega 6 in five ounces.