Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Stewed Canned Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	75.6% 13g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	9.63% 7g	9.77% 7.1g	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	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	2% 18μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	382% 4.96mg	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	283% 1133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	165% 149mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	165% 992IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.65mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	551% 4.96mg	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	33% 2.64mg	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	10785% 248mg	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	405% 2836mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Powder High Protein Nutritional Shake Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Powder High Protein Nutritional Shake Mix:

• 7 oz of Powder High Protein Nutritional Shake Mix contain 208.3 times more Vitamin A, 46.6 times more Vitamin B1, 60.7 times more Vitamin B2, 35 times more Vitamin B3, 109.6 times more Vitamin B5, 147.1 times more Vitamin B6, 114.2 times more Vitamin B9, more Vitamin B12, 9.5 times more Vitamin C, more Vitamin D, 20.3 times more Vitamin E and 52.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Powder High Protein Nutritional Shake Mix:

• 7 ounces of Stewed Canned Tomatoes have 11 times more Water than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 21 times more Calcium, 22.3 times more Copper, 16.9 times more Iron, 41.7 times more Magnesium, 2118.6 times more Manganese, 71.5 times more Phosphorus, 4.8 times more Potassium, 145.8 times more Selenium, 5.5 times more Sodium and 110.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 15.1 times more Energy, 56.4 times more Fat, 264.7 times more Omega 3, 87.5 times more Omega 6, 3.3 times more Carbohydrate and 58.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Powder High Protein Nutritional Shake Mix offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber