Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	13% 2.2g	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	124% 162g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, rice cakes, brown rice, sesame seed	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	23.7% 0.31mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	86% 0.77mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	371% 8.53mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, rice cakes, brown rice, sesame seed per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Snacks, rice cakes, brown rice, sesame seed:

• 7 ounces of Stewed Canned Tomatoes have 2.6 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 2.4 times more Vitamin B2, 10.1 times more Vitamin B3, 12.8 times more Vitamin B5, 9.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Snacks, rice cakes, brown rice, sesame seed:

• 7 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.5 times more Copper, 11.3 times more Magnesium, 72.9 times more Manganese, 18.8 times more Phosphorus, 1.4 times more Potassium, 40.2 times more Selenium and 17.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 15.1 times more Energy, 20 times more Fat, 13.3 times more Omega 3, 15 times more Omega 6, 13.2 times more Carbohydrate, 5.4 times more Fiber and 8.4 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