Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	7.33% 1.25g	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	113% 147g	130g per day for Men 19-50 years
Sugars	9.63% 7g	1.12% 0.81g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Soft Red Winter Wheat	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	41.5% 0.54mg	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	20.3% 81.4μg	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	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	13.4% 2mg	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	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	99% 0.89mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	379% 8.7mg	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	140% 978mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	23% 788mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Soft Red Winter Wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Soft Red Winter Wheat:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 8.6 times more Vitamin B1, 2.7 times more Vitamin B2, 6.7 times more Vitamin B3, 7.5 times more Vitamin B5, 16 times more Vitamin B6 and 8.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Soft Red Winter Wheat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Soft Red Winter Wheat have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Soft Red Winter Wheat:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Calcium, 110.5 times more Sodium and 7.5 times more Water than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 4 times more Copper, 2.4 times more Iron, 10.5 times more Magnesium, 74.4 times more Manganese, 24.7 times more Phosphorus, 1.9 times more Potassium and 15.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 8.6 times more Sugars than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 12.7 times more Energy, 8.5 times more Omega 6, 12 times more Carbohydrate, 12.5 times more Fiber and 11.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Soft Red Winter Wheat provide inadequate amounts of Omega 3 in seven ounces.