Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Stewed Canned Tomatoes	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	10.5% 1.8g	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	98% 127g	130g per day for Men 19-50 years
Sugars	9.63% 7g	149% 108g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Candies, semisweet chocolate	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	5.34% 0.069mg	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	6.45% 25.8μg	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	0% 0mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	154% 1.4mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	69% 1.6mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Candies, semisweet chocolate per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Candies, semisweet chocolate:

• 7 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B3, more Vitamin C and 3.2 times more Vitamin E than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Candies, semisweet chocolate provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Candies, semisweet chocolate:

• 7 ounces of Stewed Canned Tomatoes have 20.1 times more Sodium and 130.8 times more Water than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 6.3 times more Copper, 2.4 times more Iron, 9.6 times more Magnesium, 13.6 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 9.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Candies, semisweet chocolate contain similar levels of Calcium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, semisweet chocolate contain 18.5 times more Energy, 157.9 times more Fat, 682.7 times more Saturated Fat, 22.7 times more Omega 3, 12.1 times more Omega 6, 10.3 times more Carbohydrate, 15.5 times more Sugars, 5.9 times more Fiber and 4.6 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