Comparing Nutrients in 100 grams Cooked Quinoa VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Quinoa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.14% 120kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	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	16.4% 21.3g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	7.37% 2.8g	2.63% 1g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	8.9% 0.11mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	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	9.46% 0.12mg	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	10.5% 42μg	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% 0mg	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	4.2% 0.63mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	18.6% 1.5mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	21.7% 152mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.47% 92g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 7.2 times more Vitamin B6 and 8.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B3, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa 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 Cooked Quinoa vs Stewed Canned Tomatoes:

• Cooked Quinoa has 1.7 times more Copper, 5.3 times more Magnesium, 10.7 times more Manganese, 7.6 times more Phosphorus, 4.7 times more Selenium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 31.6 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• Both Cooked Quinoa and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Quinoa has 4.6 times more Energy, 10.1 times more Fat, 28.3 times more Omega 3, 13.2 times more Omega 6, 3.4 times more Carbohydrate, 2.8 times more Fiber and 4.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.