Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Kumquats	10%	10%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Kumquats	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.45% 0.25g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	9.63% 7g	25.6% 18.6g	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	34% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Kumquats	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	6.1% 0.073mg	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	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Kumquats	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	21% 0.19mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	11.6% 0.27mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.34% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Kumquats per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 5.5 times more Vitamin E and more Vitamin K than Kumquats.
• While 7 oz of Raw Kumquats contain 2.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.6 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Kumquats have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kumquats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Kumquats:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Iron and 22.1 times more Sodium than Kumquats.
• While 7 oz of Raw Kumquats contain 1.8 times more Calcium, 1.7 times more Magnesium and 2.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Kumquats contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kumquats lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Kumquats contain 2.7 times more Energy, 15.7 times more Omega 3, 2.6 times more Carbohydrate, 2.7 times more Sugars, 6.5 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Kumquats provide inadequate amounts of Omega 6 in seven ounces.