Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Carob flour	5%	2%	93%

Macro Nutrients

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	67.7% 49g	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	2.6% 1.88g	NA	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	105% 39.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	28% 0.37mg	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	1.25% 5μg	7.25% 29μg	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	8.78% 7.9mg	0.22% 0.2mg	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	5.53% 0.83mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Carob flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	63.4% 0.57mg	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	16.6% 1.33mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	22% 0.51mg	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	2.86% 20mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.097% 3.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Carob flour per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Carob flour:

• 100 grams of Stewed Canned Tomatoes have 2.4 times more Vitamin B5, 39.5 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Carob flour.
• While 100 g of Carob flour contain 13.2 times more Vitamin B2, 2.7 times more Vitamin B3, 21.5 times more Vitamin B6 and 5.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Carob flour provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Carob flour have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Carob flour:

• 100 grams of Stewed Canned Tomatoes have 6.3 times more Sodium and 25.6 times more Water than Carob flour.
• While 100 g of Carob flour contain 10.2 times more Calcium, 5.1 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 8.6 times more Manganese, 4 times more Phosphorus, 4 times more Potassium, 8.8 times more Selenium and 5.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Carob flour contain 8.5 times more Energy, 14.4 times more Carbohydrate, 13.9 times more Sugars, 39.8 times more Fiber and 5.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Carob flour provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.