Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.5% 130kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.88g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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% 0g	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	% 0g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0.02g	g per day for Men 19-50 years
Fiber	0% 0g	2.63% 1g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	0.75% 3μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.75% 0.21μg	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	1% 0.15mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	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	1.38% 0.11mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	8.57% 60mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.67% 145mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.94% 72g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Puddings, tapioca, ready-to-eat 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 Puddings, tapioca, ready-to-eat vs Stewed Canned Tomatoes:

• 100 grams of Puddings, tapioca, ready-to-eat have 2.8 times more Vitamin B2, 2.1 times more Vitamin B5 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B1, 11 times more Vitamin B3, 26.3 times more Vitamin C, 5.5 times more Vitamin E and 6 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• 100 grams of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Puddings, tapioca, ready-to-eat vs Stewed Canned Tomatoes:

• 100 grams of Puddings, tapioca, ready-to-eat have 2.1 times more Calcium, 3 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 6.2 times more Copper, 12.1 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Potassium, 1.5 times more Sodium and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• 100 grams of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Puddings, tapioca, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Puddings, tapioca, ready-to-eat have 5 times more Energy, 20.4 times more Fat, 37 times more Saturated Fat, 3.5 times more Carbohydrate, 4.2 times more Sugars and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain more Fructose and more Fiber than Puddings, tapioca, ready-to-eat.
• 100 grams of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Puddings, tapioca, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.