Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Avocados	5%	76%	19%

Macro Nutrients

	Stewed Canned Tomatoes	Avocados	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	13% 17g	130g per day for Men 19-50 years
Sugars	9.63% 7g	1.8% 1.3g	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	5.15% 3.73g	0.33% 0.24g	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	% 3.23g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.12g	g per day for Men 19-50 years
Fiber	5.22% 2g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Avocados	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	39.2% 0.51mg	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	2.5% 9.92μg	40% 161μg	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	17.4% 15.7mg	22% 20mg	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	11% 1.65mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Avocados	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	33% 2.64mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	12.3% 0.28mg	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	5.67% 39.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Avocados per 7 oz

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

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

• 7 oz of Raw Avocados contain 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 12.2 times more Vitamin B5, 15.1 times more Vitamin B6, 16.2 times more Vitamin B9, 1.3 times more Vitamin C, 2.5 times more Vitamin E and 8.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Avocados:

• 7 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium, 2.4 times more Iron, 31.6 times more Sodium and 1.3 times more Water than Avocados.
• While 7 oz of Raw Avocados contain 1.7 times more Copper, 2.4 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 5.3 times more Sugars and 15.7 times more Fructose than Avocados.
• While 7 oz of Raw Avocados contain 6.2 times more Energy, 77.2 times more Fat, 81.8 times more Saturated Fat, 41.7 times more Omega 3, 22.6 times more Omega 6, 1.4 times more Carbohydrate, 6.7 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein