Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.46% 0.077g	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	40.6% 53g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3.15% 2.3g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	3.66% 0.048mg	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	32.2% 129μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	20.3% 0.18mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	85% 1.96mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Vegetable Macaroni per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cooked Vegetable Macaroni:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C, 4 times more Vitamin E and 8 times more Vitamin K than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 13 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 7 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cooked Vegetable Macaroni:

• 7 ounces of Stewed Canned Tomatoes have 3.1 times more Calcium, 1.2 times more Copper, 2.7 times more Iron, 6.7 times more Potassium, 36.8 times more Sodium and 1.3 times more Water than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 1.6 times more Magnesium, 16.7 times more Manganese, 2.5 times more Phosphorus, 33 times more Selenium and 2.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 3.1 times more Sugars than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 4.9 times more Energy, 4.3 times more Carbohydrate, 4.3 times more Fiber and 5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.