Comparing Nutrients in 14 ounces Candies, sesame crunch VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Candies, sesame crunch	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	70.6% 2048kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	334% 57g	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	154% 200g	11% 14.4g	130g per day for Men 19-50 years
Sugars	171% 124g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	80.4% 30.6g	NA	38g per day for Men 19-50 years
Protein	82.2% 46g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	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	147% 1.76mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	50.6% 202μg	8.93% 35.7μg	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	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	4.23% 0.64mg	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

	Candies, sesame crunch	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	254% 2536mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	39.7% 0.36mg	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	212% 17mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	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	234% 1635mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sesame crunch VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, sesame crunch 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 Candies, sesame crunch vs Canned Tomatoes with Green Chilies:

• 14 ounces of Candies, sesame crunch have 13.1 times more Vitamin B1, 8.4 times more Vitamin B2, 5.8 times more Vitamin B3, 4.8 times more Vitamin B6 and 5.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 4.5 times more Vitamin B5 and more Vitamin C than Candies, sesame crunch.
• 14 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Candies, sesame crunch as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, sesame crunch vs Canned Tomatoes with Green Chilies:

• 14 ounces of Candies, sesame crunch have 32 times more Calcium, 10.6 times more Copper, 16.4 times more Iron, 22.8 times more Magnesium, 12.2 times more Manganese, 29.4 times more Phosphorus, 2.9 times more Potassium, 10 times more Selenium and 28.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Sodium and 42.8 times more Water than Candies, sesame crunch.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, sesame crunch have 34.4 times more Energy, 416.3 times more Fat, 423.8 times more Saturated Fat, 252 times more Omega 3, 493.9 times more Omega 6, 13.9 times more Carbohydrate and 16.8 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein