Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.18% 0.03g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	NA	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2.1% 0.34mg	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	6.7% 0.087mg	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	3.97% 16μg	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	4.4% 3.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	15% 0.13mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	6.3% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cherries, sour, red, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Stewed Canned Tomatoes have 2.9 times more Vitamin B1, 4.2 times more Vitamin B3 and 4 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain 4 times more Vitamin A, 2.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cherries, sour, red, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Stewed Canned Tomatoes have 3.4 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium and 31.6 times more Sodium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Stewed Canned Tomatoes and Cherries, sour, red, canned, light syrup pack, solids and liquids contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Fiber than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain 2.9 times more Energy and 3.1 times more Carbohydrate 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 Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.