Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	4.24% 0.72g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	9.63% 7g	2.5% 1.83g	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	0.63% 0.46g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.42g	g per day for Men 19-50 years
Fiber	5.22% 2g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prepared Yellow Mustard	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	10.7% 0.14mg	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	3.47% 14μg	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	0.66% 0.6mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	40% 3.2mg	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	36.4% 0.84mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	121% 66.5μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prepared Yellow Mustard per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Prepared Yellow Mustard:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin B3, 26.3 times more Vitamin C, 2.3 times more Vitamin E and 1.7 times more Vitamin K than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 7 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Prepared Yellow Mustard:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Copper and 1.4 times more Potassium than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 1.9 times more Calcium, 4 times more Magnesium, 7.2 times more Manganese, 5.4 times more Phosphorus, 55.8 times more Selenium, 5 times more Sodium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 3.8 times more Sugars and 8.2 times more Fructose than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 2.3 times more Energy, 17.6 times more Fat, 124.7 times more Omega 3, 4.9 times more Omega 6, 4 times more Fiber and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Yellow Mustard offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein