Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Strawberries	7%	7%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Strawberries	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.75% 0.13g	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	8.37% 11g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.56% 6.93g	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	4.77% 3.46g	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	% 2.82g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.67g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Strawberries	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	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.9% 0.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	8.5% 34μg	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	93% 83.3mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Strawberries	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.24μg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	23.8% 0.55mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Strawberries per 5 oz

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

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

• 5 ounces of Stewed Canned Tomatoes have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.9 times more Vitamin E than Strawberries.
• While 5 oz of Raw Strawberries contain 2.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 7.4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Strawberries provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Strawberries have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Strawberries:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 1.4 times more Potassium and 221 times more Sodium than Strawberries.
• While 5 oz of Raw Strawberries contain 6.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Strawberries contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Strawberries lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Strawberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Strawberries contain 21.7 times more Omega 3, 1.4 times more Sugars, 1.3 times more Fructose and 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Strawberries offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Strawberries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.