Comparing Nutrients in 100 grams Carissa VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Carissa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.14% 62kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	NA	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	4.86% 3.52g	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	NA	2.6% 1.88g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	NA	2.63% 1g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Carissa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.3% 0.017mg	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	NA	1.25% 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	42.2% 38mg	8.78% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	12.4% 0.11mg	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	16.4% 1.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	1% 7mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	NA	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Carissa versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Carissa vs Stewed Canned Tomatoes:

• 100 grams of Carissa have 1.7 times more Vitamin B2 and 4.8 times more Vitamin C than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 3.6 times more Vitamin B3 than Raw Carissa.
• Both Carissa and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Carissa vs Stewed Canned Tomatoes:

• 100 grams of Carissa have 1.9 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 2.9 times more Phosphorus and 73.7 times more Sodium than Raw Carissa.
• Both Carissa and Stewed Canned Tomatoes contain similar levels of Iron and Water per 100 grams.
• 100 grams of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Carissa have 2.4 times more Energy and 2.2 times more Carbohydrate than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Raw Carissa as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in 100 grams.