Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Stewed Canned Tomatoes	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	48.4% 8.23g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	9.63% 7g	5.2% 3.77g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Meatless Sandwich Spread	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	168% 2.2mg	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	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	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	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	143% 1.3mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	59.7% 1.37mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Meatless Sandwich Spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Meatless Sandwich Spread:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 13 times more Vitamin B1, 20 times more Vitamin B2, 18.2 times more Vitamin B3, 4 times more Vitamin B5, 64.7 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12 and 2.1 times more Vitamin E 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 Meatless Sandwich Spread have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Meatless Sandwich Spread:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Water than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 1.3 times more Calcium, 5.8 times more Copper, 1.7 times more Magnesium, 11.7 times more Manganese, 11 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Sodium and 7.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Meatless Sandwich Spread contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Meatless Sandwich Spread lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.9 times more Sugars than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 5.7 times more Energy, 47.4 times more Fat, 54.8 times more Saturated Fat, 173.3 times more Omega 3, 56 times more Omega 6, 1.5 times more Carbohydrate, 3.3 times more Fiber and 8.8 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