Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	33% 43g	130g per day for Men 19-50 years
Sugars	9.63% 7g	41% 29.6g	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	0% 0g	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	% 25g	g per day for Men 19-50 years
Fiber	5.22% 2g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	9.33% 0.47mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	0.95% 0.022mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	5.37% 183mg	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	19% 288mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Puddings, tapioca, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Puddings, tapioca, ready-to-eat:

• 7 ounces of Stewed Canned Tomatoes have 1.9 times more Vitamin B1, 11 times more Vitamin B3, 26.3 times more Vitamin C, 5.5 times more Vitamin E and 6 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 2.8 times more Vitamin B2, 2.1 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Puddings, tapioca, ready-to-eat:

• 7 ounces of Stewed Canned Tomatoes have 6.2 times more Copper, 12.1 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Potassium, 1.5 times more Sodium and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 2.1 times more Calcium, 3 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have more Fructose and more Fiber than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 5 times more Energy, 20.4 times more Fat, 37 times more Saturated Fat, 3.5 times more Carbohydrate, 4.2 times more Sugars and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• 7 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.