Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Prickly Pears	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.17% 0.37g	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	14.6% 19g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Prickly Pears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	17.6% 0.16mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	NA	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prickly Pears per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 3.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.7 times more Vitamin B2, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Prickly Pears:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Copper, 4.4 times more Iron and 44.2 times more Sodium than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.6 times more Calcium and 7.1 times more Magnesium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prickly Pears contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Prickly Pears contain 1.5 times more Carbohydrate and 3.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.