Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	5.54% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	117% 153g	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	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	10.4% 0.13mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	1.32% 1.2mg	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	2% 0.018mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	37% 0.85mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Refined Sorghum Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Refined Sorghum Flour:

• 7 ounces of Stewed Canned Tomatoes have 7 times more Vitamin B2 and 13.2 times more Vitamin C than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 7 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Refined Sorghum Flour:

• 7 ounces of Stewed Canned Tomatoes have 5.7 times more Calcium, 12.4 times more Copper, 1.4 times more Iron, 1.4 times more Potassium, 221 times more Sodium and 7.7 times more Water than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 2.6 times more Magnesium, 7.3 times more Manganese, 4.4 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 7 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have more Fructose than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 13.7 times more Energy, 6.4 times more Omega 6, 12.4 times more Carbohydrate, 1.9 times more Fiber and 10.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein