Comparing Nutrients in 7 ounces Ginger Root VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Ginger Root	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.63% 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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	2.6% 0.034mg	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	5.46% 22μg	2.5% 9.92μg	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	11% 9.92mg	17.4% 15.7mg	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	3.44% 0.52mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	24.7% 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	15% 1.2mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	5.1% 0.12mg	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	9.64% 67.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24.2% 824mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.23% 157g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Ginger Root versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ginger Root vs Stewed Canned Tomatoes:

• 7 ounces of Ginger Root have 1.8 times more Vitamin B5, 9.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 1.6 times more Vitamin C, 3.2 times more Vitamin E and 24 times more Vitamin K than Raw Ginger Root.
• Both Ginger Root and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Ginger Root have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Ginger Root as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ginger Root vs Stewed Canned Tomatoes:

• 7 ounces of Ginger Root have 2 times more Copper, 3.6 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Calcium, 2.2 times more Iron and 17 times more Sodium than Raw Ginger Root.
• Both Ginger Root and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Ginger Root lack sufficient amounts of Calcium
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Ginger Root as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ginger Root have 3.1 times more Energy, 11.3 times more Omega 3, 2.9 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Sugars than Raw Ginger Root.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Ginger Root as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in seven ounces.