Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Miso

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Miso	25%	26%	49%

Macro Nutrients

	Stewed Canned Tomatoes	Miso	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	29% 4.9g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	17% 12.3g	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	16.4% 12g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Miso	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	30.4% 0.39mg	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	6.6% 0.16μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Miso	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	93% 0.83mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	74% 1.7mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.9% 182g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Miso per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C and 83 times more Vitamin E than Miso.
• While 7 oz of Miso contain 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 11.7 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 12.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Miso have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Stewed Canned Tomatoes have 2.1 times more Water than Miso.
• While 7 oz of Miso contain 1.7 times more Calcium, 3.8 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 14.6 times more Manganese, 8 times more Phosphorus, 11.7 times more Selenium, 16.9 times more Sodium and 15.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Miso contain similar levels of Potassium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 7.6 times more Energy, 31.6 times more Fat, 39.4 times more Saturated Fat, 135 times more Omega 3, 33.5 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 3.2 times more Fructose, 5.4 times more Fiber and 14.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein