Comparing Nutrients in 100 calories Candies, soft fruit and nut squares VS Stewed Canned Tomatoes

Weight per 100 calories

• Candies, soft fruit and nut squares: 25.6g
• Stewed Canned Tomatoes: 385g

Candies, soft fruit and nut squares have 15 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Candies, soft fruit and nut squares or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	18.3% 24g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	1.6% 0.62g	10% 3.85g	38g per day for Men 19-50 years
Protein	1.06% 0.59g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.29% 0.046mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.029mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	5.03% 0.065mg	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	0.77% 3.08μg	4.8% 19.2μg	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	0.057% 0.051mg	33.8% 30.4mg	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	0.17% 0.026mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.085% 0.1μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.44% 4.36mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.63% 0.078mg	48% 0.43mg	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	3% 0.24mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	1.53% 6.4mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	9.87% 0.23mg	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	1.98% 14mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	9.5% 352g	3700g per day for Men 19-50 years

Candies, Soft Fruit And Nut Squares VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Candies, soft fruit and nut squares or Stewed Canned Tomatoes?

Lets compare vitamin content per 100 calories of Candies, soft fruit and nut squares vs Stewed Canned Tomatoes:

• 100 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 14.7 times more Vitamin B1, 13.5 times more Vitamin B2, 60.2 times more Vitamin B3, 15.3 times more Vitamin B5, 3.1 times more Vitamin B6, 6.3 times more Vitamin B9, 592.5 times more Vitamin C, 124.5 times more Vitamin E and 90 times more Vitamin K than Candies, soft fruit and nut squares.
• 100 calories of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Candies, soft fruit and nut squares as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Candies, soft fruit and nut squares vs Stewed Canned Tomatoes:

• 100 kcal of Stewed Canned Ripe Red Tomatoes contain 30 times more Calcium, 5.5 times more Copper, 21.5 times more Iron, 7.2 times more Magnesium, 1.6 times more Manganese, 5.6 times more Phosphorus, 37.9 times more Potassium, 6.4 times more Selenium, 25.3 times more Sodium, 4.8 times more Zinc and 98.9 times more Water than Candies, soft fruit and nut squares.
• 100 calories of Candies, soft fruit and nut squares lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Candies, soft fruit and nut squares have 3.3 times more Fat, 29.2 times more Omega 3 and 5 times more Omega 6 than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 6.3 times more Fiber and 5.9 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Stewed Canned Tomatoes offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Candies, soft fruit and nut squares provide inadequate amounts of Fiber and Protein
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6