Comparing Nutrients in 100 grams Green Kiwifruit VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	11.3% 14.7g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	6% 4.35g	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	% 4.1g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.02g	g per day for Men 19-50 years
Fiber	7.9% 3g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	6.25% 25μg	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	103% 93mg	8.78% 7.9mg	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	9.73% 1.46mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	3.88% 0.31mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	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	4.86% 34mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.27% 0.14mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.25% 83g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Green Kiwifruit 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 Green Kiwifruit vs Stewed Canned Tomatoes:

• 100 grams of Green Kiwifruit have 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 5 times more Vitamin B9, 11.7 times more Vitamin C, 1.8 times more Vitamin E and 16.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Green Kiwifruit.
• 100 grams of Green Kiwifruit have insufficient amounts of Vitamin B2
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Kiwifruit vs Stewed Canned Tomatoes:

• 100 grams of Green Kiwifruit have 1.4 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Iron and 73.7 times more Sodium than Raw Green Kiwifruit.
• Both Green Kiwifruit and Stewed Canned Tomatoes contain similar levels of Calcium, Copper and Water per 100 grams.
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Kiwifruit have 2.3 times more Energy, 14 times more Omega 3, 2.4 times more Carbohydrate, 2.6 times more Sugars, 2.3 times more Fructose, 3 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 100 grams.