Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Witloof Chicory	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.16% 33.7kcal	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	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.43% 0.073g	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	6.1% 7.94g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.4% 0.083mg	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	18.4% 73.4μg	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	6.17% 5.56mg	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	Witloof Chicory	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	11.2% 0.1mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	8.63% 0.2mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Witloof Chicory per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.8 times more Vitamin C than Witloof Chicory.
• While 7 oz of Raw Witloof Chicory contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Witloof Chicory have insufficient amounts of Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Witloof Chicory:

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Calcium, 2.2 times more Copper, 5.5 times more Iron and 110.5 times more Sodium than Witloof Chicory.
• While 7 oz of Raw Witloof Chicory contain 1.7 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Witloof Chicory contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Witloof Chicory lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Witloof Chicory lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Carbohydrate than Witloof Chicory.
• While 7 oz of Raw Witloof Chicory contain 3.1 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Witloof Chicory provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.