Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Millet Flour	11%	10%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	57.8% 75g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	2.3% 1.66g	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	0% 0g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.3g	g per day for Men 19-50 years
Fiber	2.63% 1g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	28.6% 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	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Millet Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	59.4% 0.54mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	43.6% 1mg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Millet Flour per 100 g

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

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

• 100 grams of Stewed Canned Tomatoes have more Vitamin C, 7.5 times more Vitamin E and 3 times more Vitamin K than Millet Flour.
• While 100 g of Millet flour contain 9 times more Vitamin B1, 2.1 times more Vitamin B2, 8.4 times more Vitamin B3, 11.1 times more Vitamin B5, 21.9 times more Vitamin B6 and 8.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Millet Flour:

• 100 grams of Stewed Canned Tomatoes have 2.4 times more Calcium, 55.3 times more Sodium and 10.6 times more Water than Millet Flour.
• While 100 g of Millet flour contain 4.8 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 17 times more Manganese, 14.3 times more Phosphorus, 54.5 times more Selenium and 15.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Millet Flour contain similar levels of Potassium per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 100 grams of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 2.1 times more Sugars and more Fructose than Millet Flour.
• While 100 g of Millet flour contain 14.7 times more Energy, 22.4 times more Fat, 14.7 times more Omega 3, 34.5 times more Omega 6, 12.1 times more Carbohydrate, 3.5 times more Fiber and 11.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein