Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.42% 0.071g	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	29.4% 38.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.96% 0.69g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	25% 0.32mg	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	5.67% 22.7μg	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	19% 17mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	24% 0.22mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.4 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 5 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 2.1 times more Vitamin B1, 2.7 times more Vitamin B5, 13.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.5 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 5 ounces of Stewed Canned Tomatoes have 2.4 times more Calcium, 2.6 times more Iron and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 5 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.4 times more Copper, 1.5 times more Magnesium, 6.3 times more Manganese, 2.5 times more Phosphorus and 3.2 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 7.2 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 5 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 4.4 times more Energy, 4.4 times more Carbohydrate, 3.9 times more Fiber and 1.6 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 Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.