Comparing Nutrients in 14 ounces Jams, preserves, marmalades, sweetened with fruit juice VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	29% 841kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	162% 210g	11% 14.4g	130g per day for Men 19-50 years
Sugars	230% 167g	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	9.4% 3.57g	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

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	6.95% 27.8μg	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	80% 72mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	17% 1.35mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	3.4% 24mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.02% 186g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalades, sweetened with fruit juice VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice vs Canned Tomatoes with Green Chilies:

• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have 2.9 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jams, preserves, marmalades, sweetened with fruit juice vs Canned Tomatoes with Green Chilies:

• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have 1.3 times more Iron than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Calcium, 2.9 times more Copper, 2.2 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice and Canned Tomatoes with Green Chilies contain similar levels of Manganese per 14 ounces.
• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice have 14.1 times more Energy and 14.6 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.