Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Syrups, maple

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Syrups, maple	0%	0%	100%

Macro Nutrients

	Stewed Canned Tomatoes	Syrups, maple	Recommended Dietary Allowance
Energy	1.27% 37kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.14% 0.024g	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	73% 95g	130g per day for Men 19-50 years
Sugars	6.9% 5g	118% 85.7g	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% 0.74g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 82.6g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.1% 0.057g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Syrups, maple	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	0.22% 0.003mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Syrups, maple	Recommended Dietary Allowance
Calcium	4.8% 48mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	2.83% 0.026mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	179% 4.12mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Syrups, maple per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Syrups, maple:

• 5 ounces of Stewed Canned Tomatoes have 8.8 times more Vitamin B3, 3.2 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• While 5 oz of Syrups, maple contain 1.4 times more Vitamin B1 and 36.3 times more Vitamin B2 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, maple have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Syrups, maple:

• 5 ounces of Stewed Canned Tomatoes have 6.2 times more Copper, 12.1 times more Iron, 10 times more Phosphorus, 18.4 times more Sodium and 2.8 times more Water than Syrups, maple.
• While 5 oz of Syrups, maple contain 3 times more Calcium, 1.8 times more Magnesium, 49.3 times more Manganese and 8.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Syrups, maple contain similar levels of Potassium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Syrups, maple lack sufficient amounts of Copper, Iron and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, maple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 3.6 times more Fructose and more Fiber than Syrups, maple.
• While 5 oz of Syrups, maple contain 10 times more Energy, 10.8 times more Carbohydrate and 17.2 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• 5 ounces of Syrups, maple provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, maple provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.