Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Leeks	9%	4%	87%

Macro Nutrients

	Stewed Canned Tomatoes	Leeks	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.39% 0.067g	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	11% 14g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	5.38% 3.9g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Leeks	Recommended Dietary Allowance
Vitamin A	1% 9μg	9.22% 83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	18% 0.23mg	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	16% 64μg	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	13.3% 12mg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Leeks	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	13.3% 0.12mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	21% 0.48mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Leeks per 100 g

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

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

• 100 grams of Stewed Canned Tomatoes have 1.8 times more Vitamin B3 than Leeks.
• While 100 g of Raw Leeks contain 9.2 times more Vitamin A, 1.3 times more Vitamin B1, 13.7 times more Vitamin B6, 12.8 times more Vitamin B9, 1.5 times more Vitamin C and 19.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Leeks provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Leeks:

• 100 grams of Stewed Canned Tomatoes have 11.1 times more Sodium than Leeks.
• While 100 g of Raw Leeks contain 1.7 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese and 1.8 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Leeks contain similar levels of Copper, Potassium and Water per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Leeks lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Leeks contain 2.3 times more Energy, 33 times more Omega 3, 2.3 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Leeks offer comparable quantities of Sugars per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Leeks provide inadequate amounts of Omega 6 in 100 grams.