Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	1.27% 37kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	17.6% 5.64g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	68.6% 89g	130g per day for Men 19-50 years
Sugars	6.9% 5g	68% 49.4g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	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	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	2.2% 0.028mg	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	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0.31% 0.28mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	55% 0.49mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	23% 0.53mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Syrups, chocolate, fudge-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Syrups, chocolate, fudge-type:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B1, 2.9 times more Vitamin B3 and 39.5 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 2.6 times more Vitamin B2, more Vitamin B12 and 3.2 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• 5 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Syrups, chocolate, fudge-type:

• 5 ounces of Stewed Canned Tomatoes have 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 1.4 times more Calcium, 3.1 times more Copper, 4 times more Magnesium, 6.3 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium, 1.6 times more Sodium and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Syrups, chocolate, fudge-type contain similar levels of Iron per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Syrups, chocolate, fudge-type contain 13.5 times more Energy, 46.8 times more Fat, 153.1 times more Saturated Fat, 10.2 times more Carbohydrate, 9.9 times more Sugars, 2.8 times more Fiber and 5.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in five ounces.