Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	1.27% 37kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	17% 2.92g	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	54% 70g	130g per day for Men 19-50 years
Sugars	6.9% 5g	7.25% 5.26g	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	0.55% 0.4g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.85g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	6.43% 0.084mg	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	33.3% 133μg	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	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	4.8% 48mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.4% 0.15mg	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	64.3% 5.15mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	33% 0.76mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	57.5% 31.6μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.23% 45.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 10.9 times more Vitamin B1, 8.1 times more Vitamin B2, 6.2 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6, 18.8 times more Vitamin B9 and 3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 4.3 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 9.1 times more Manganese, 10.3 times more Phosphorus, 37.2 times more Selenium, 3.3 times more Sodium and 3.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Copper per five ounces.
• 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 6.7 times more Fructose than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 11.8 times more Energy, 42.1 times more Fat, 112.5 times more Saturated Fat, 75.3 times more Omega 3, 27.9 times more Omega 6, 8 times more Carbohydrate, 3.5 times more Fiber and 9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein