Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.9% 0.49g	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	96% 125g	130g per day for Men 19-50 years
Sugars	9.63% 7g	95% 69g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	3.05% 0.04mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	0.44% 0.4mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	76.7% 0.69mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	32% 0.74mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.9% 182g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Syrups, chocolate, fudge-type:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B1, 2.9 times more Vitamin B3 and 39.5 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 2.6 times more Vitamin B2, more Vitamin B12 and 3.2 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, chocolate, fudge-type 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 Syrups, chocolate, fudge-type:

• 7 ounces of Stewed Canned Tomatoes have 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 1.4 times more Calcium, 3.1 times more Copper, 4 times more Magnesium, 6.3 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium, 1.6 times more Sodium and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Syrups, chocolate, fudge-type contain similar levels of Iron 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 Syrups, chocolate, fudge-type contain 13.5 times more Energy, 46.8 times more Fat, 153.1 times more Saturated Fat, 10.2 times more Carbohydrate, 9.9 times more Sugars, 2.8 times more Fiber and 5.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.