Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	18.7% 3.18g	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	68.6% 89g	130g per day for Men 19-50 years
Sugars	9.63% 7g	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	32% 12g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	29.6% 0.38mg	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	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	2.87% 2.58mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	52.7% 0.47mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	199% 4.6mg	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	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.9% 182g	1.93% 71.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Rolls, hamburger or hot dog, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Stewed Canned Tomatoes have 6.1 times more Vitamin C and 2 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 3.7 times more Vitamin A, 9.6 times more Vitamin B1, 5.3 times more Vitamin B2, 6.3 times more Vitamin B3, 7.4 times more Vitamin B5, 11.4 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 7 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Stewed Canned Tomatoes have 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 5.8 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 6.8 times more Magnesium, 39.2 times more Manganese, 10.9 times more Phosphorus, 54.8 times more Selenium, 2.2 times more Sodium and 10.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Rolls, hamburger or hot dog, whole wheat 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 Rolls, hamburger or hot dog, whole wheat contain 10.3 times more Energy, 23.1 times more Fat, 35.4 times more Saturated Fat, 57.7 times more Omega 3, 21.6 times more Omega 6, 7.3 times more Carbohydrate, 1.7 times more Sugars, 1.3 times more Fructose, 6.1 times more Fiber and 13.6 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