Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Jew's Ear	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	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	10.3% 13.4g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Jew's Ear	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13.4% 0.17mg	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	9.43% 37.7μg	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	1.32% 1.2mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	98% 0.88mg	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	14% 1.1mg	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	8.7% 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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Jew's Ear per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Jew's Ear:

• 7 ounces of Stewed Canned Tomatoes have 10.2 times more Vitamin B3 and 13.2 times more Vitamin C than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 17.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 3.8 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 Jew's Ear have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Jew's Ear:

• 7 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium, 2.4 times more Iron, 1.4 times more Phosphorus, 4.8 times more Potassium and 24.6 times more Sodium than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 4 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese, 18.5 times more Selenium and 3.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Jew's Ear contain similar levels of Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• Both Stewed Canned Ripe Red Tomatoes and Raw Jew's Ear have similar amounts of macro-nutrients per 7 oz
• Both Stewed Canned Tomatoes and Jew's Ear offer comparable quantities of Carbohydrate per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Jew's Ear provide inadequate amounts of Energy and Protein in seven ounces.