Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Stewed Canned Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.52% 6.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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% 132mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tart, breakfast, low fat per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Tart, breakfast, low fat:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Vitamin C, 1.6 times more Vitamin E and 6 times more Vitamin K than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 31.7 times more Vitamin A, 6.2 times more Vitamin B1, 15.7 times more Vitamin B2, 5.3 times more Vitamin B3, 22.4 times more Vitamin B6 and 20 times more Vitamin B9 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 Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Tart, breakfast, low fat:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Copper, 3.1 times more Potassium and 7.6 times more Water than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 1.3 times more Calcium, 2.6 times more Iron, 3.7 times more Magnesium, 4.7 times more Phosphorus, 21.5 times more Selenium, 1.6 times more Sodium and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tart, breakfast, low fat contain 14.3 times more Energy, 31.5 times more Fat, 53.6 times more Saturated Fat, 11.6 times more Omega 6, 12.4 times more Carbohydrate, 1.4 times more Sugars, 1.5 times more Fiber and 4.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Tart, breakfast, low fat provide inadequate amounts of Omega 3 in five ounces.