Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	19.6% 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	114% 148g	130g per day for Men 19-50 years
Sugars	9.63% 7g	128% 93g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cake, gingerbread, dry mix	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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.26% 0.081mg	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	25.3% 101μg	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	0.44% 0.4mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	54.2% 0.49mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	48% 1.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cake, gingerbread, dry mix per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cake, gingerbread, dry mix:

• 7 ounces of Stewed Canned Tomatoes have 39.5 times more Vitamin C and 4.2 times more Vitamin E than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 7.4 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 10.2 times more Vitamin B9 and 2.7 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
• 7 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cake, gingerbread, dry mix:

• 7 ounces of Stewed Canned Tomatoes have 20.8 times more Water than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 2.8 times more Calcium, 2.2 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 9.4 times more Manganese, 11.3 times more Phosphorus, 1.6 times more Potassium, 3.5 times more Selenium, 3 times more Sodium and 2.1 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 oz of Cake, gingerbread, dry mix contain 16.8 times more Energy, 72.6 times more Fat, 133.1 times more Saturated Fat, 30.3 times more Omega 3, 22.6 times more Omega 6, 12.1 times more Carbohydrate, 13.2 times more Sugars, 1.7 times more Fiber and 4.8 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