Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.85% 0.14g	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	4.85% 6.3g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.16% 0.12mg	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	14.4% 57.5μg	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	35.3% 31.8mg	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	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	Orange Tomatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	13.7% 0.12mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	7.6% 0.17mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Orange Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Orange Tomatoes:

• 7 ounces of Stewed Canned Tomatoes have 1.2 times more Vitamin B3 than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 8.3 times more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Orange Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Orange Tomatoes:

• 7 ounces of Stewed Canned Tomatoes have 6.8 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 5.3 times more Sodium than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 1.5 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Orange Tomatoes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.9 times more Carbohydrate than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Orange Tomatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.