Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	9.63% 7g	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	3.6% 2.6g	5.15% 3.73g	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	% 2.34g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	2.6% 0.034mg	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	6.45% 25.8μg	2.5% 9.92μg	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	50.3% 45.2mg	17.4% 15.7mg	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	7.4% 1.1mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	24.7% 0.22mg	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	17% 1.35mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	5.1% 0.12mg	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	7.94% 55.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 4.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Stewed Canned Tomatoes:

• Cooked Ripe Red Tomatoes have 1.8 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 20.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.