Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Breadfruit	4%	2%	94%

Macro Nutrients

	Stewed Canned Tomatoes	Breadfruit	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.56% 0.095g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	9.63% 7g	30% 22g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Breadfruit	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	15.3% 0.2mg	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	6.95% 27.8μg	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	64% 57.5mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Breadfruit	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	18.5% 0.17mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	5.18% 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	5.67% 39.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Breadfruit per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 8.3 times more Vitamin E and 4.8 times more Vitamin K than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Breadfruit provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stewed Canned Tomatoes have 2 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 110.5 times more Sodium and 1.3 times more Water than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.1 times more Magnesium, 1.5 times more Phosphorus and 2.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Breadfruit contain similar levels of Manganese per seven ounces.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Breadfruit lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Breadfruit contain 4 times more Energy, 4.4 times more Carbohydrate, 3.1 times more Sugars and 4.9 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.