Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Stewed Canned Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Energy	1.27% 37kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	49.4% 8.4g	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	30.6% 40g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.23g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.8% 48mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	102% 0.91mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	151% 3.47mg	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	168% 1174mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Ground Mustard Seed per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Ground Mustard Seed:

• 5 oz of Ground Mustard Seed Spices contain 17.5 times more Vitamin B1, 7.5 times more Vitamin B2, 6.6 times more Vitamin B3, 7.1 times more Vitamin B5, 23.4 times more Vitamin B6, 32.4 times more Vitamin B9, 6.1 times more Vitamin E and 2.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Ground Mustard Seed provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Ground Mustard Seed:

• 5 ounces of Stewed Canned Tomatoes have 17 times more Sodium and 17.4 times more Water than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 7.8 times more Calcium, 5.8 times more Copper, 6.9 times more Iron, 30.8 times more Magnesium, 41.5 times more Manganese, 41.4 times more Phosphorus, 3.6 times more Potassium, 346.8 times more Selenium and 35.8 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 94 times more Fructose than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 19.5 times more Energy, 190.7 times more Fat, 76.5 times more Saturated Fat, 1264 times more Omega 3, 80 times more Omega 6, 4.5 times more Carbohydrate, 1.9 times more Sugars, 12.2 times more Fiber and 28.7 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