Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Palm Kernel Oil

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Palm Kernel Oil	0%	100%	0%

Macro Nutrients

	Stewed Canned Tomatoes	Palm Kernel Oil	Recommended Dietary Allowance
Energy	0.9% 26kcal	29.7% 862kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	255% 81.5g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	9.4% 1.6g	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	0% 0g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Palm Kernel Oil	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	0% 0mg	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	0% 0μg	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% 0mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Palm Kernel Oil	Recommended Dietary Allowance
Calcium	3.4% 34mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Palm Kernel Oil per 100 g

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

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Palm Kernel Oil:

• 100 grams of Stewed Canned Tomatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5 and more Vitamin C than Palm Kernel Oil.
• While 100 g of Palm Kernel Vegetable Oil contain 4.6 times more Vitamin E and 10.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Palm Kernel Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Palm Kernel Vegetable Oil have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Palm Kernel Oil:

• 100 grams of Stewed Canned Tomatoes have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Water than Palm Kernel Oil.
• 100 grams of Palm Kernel Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Palm Kernel Vegetable Oil lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have more Carbohydrate, more Sugars and more Fiber than Palm Kernel Oil.
• While 100 g of Palm Kernel Vegetable Oil contain 33.2 times more Energy, 526.3 times more Fat, 3134.6 times more Saturated Fat and 21.6 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy and Omega 6
• 100 grams of Palm Kernel Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Palm Kernel Vegetable Oil provide inadequate amounts of Omega 3 and Protein in 100 grams.