Comparing Nutrients in 14 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	11% 14.4g	130g per day for Men 19-50 years
Sugars	33.4% 24.3g	NA	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	17.6% 12.8g	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	% 8.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	31.4% 0.41mg	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	0% 0μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.3% 24.6mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	6.15% 246μg	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	4.47% 0.36mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	22.8% 0.52mg	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	0.57% 3.97mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.86% 365g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Canned Tomatoes with Green Chilies:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 3.1 times more Vitamin B1, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Canned Tomatoes with Green Chilies:

• 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Calcium, more Copper, 2.9 times more Iron, more Magnesium, more Manganese, 14 times more Phosphorus, 5.9 times more Potassium and 9.5 times more Sodium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Canned Tomatoes with Green Chilies contain similar levels of Water per 14 ounces.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.2 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.