Comparing Nutrients in 100 grams Prepared Yellow Mustard VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.07% 60kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	4.5% 5.83g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.32% 0.23g	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	% 0.47g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.02g	g per day for Men 19-50 years
Fiber	10.5% 4g	2.63% 1g	38g per day for Men 19-50 years
Protein	6.68% 3.74g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	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	1.75% 7μg	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	0.33% 0.3mg	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	2.4% 0.36mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.3% 63mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.038% 1.5μg	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	20% 1.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	15.4% 108mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	73.6% 1104mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.26% 83.7g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared Yellow Mustard vs Stewed Canned Tomatoes:

• Prepared Yellow Mustard has 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin A, 1.3 times more Vitamin B3, 26.3 times more Vitamin C, 2.3 times more Vitamin E and 1.7 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Prepared Yellow Mustard vs Stewed Canned Tomatoes:

• Prepared Yellow Mustard has 1.9 times more Calcium, 1.2 times more Iron, 4 times more Magnesium, 7.2 times more Manganese, 5.4 times more Phosphorus, 55.8 times more Selenium, 5 times more Sodium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Copper and 1.4 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prepared Yellow Mustard has 2.3 times more Energy, 17.6 times more Fat, 124.7 times more Omega 3, 4.9 times more Omega 6, 4 times more Fiber and 4.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Sugars and 8.2 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 100 g.
• Both Prepared Yellow Mustard as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.