Comparing Nutrients in 14 ounces Dried Pilinuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dried Pilinuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	98% 2854kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	325% 316g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	387% 124g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	178% 30g	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	12% 15.8g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	76.5% 43g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	59.5% 238μg	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	2.65% 2.4mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	57.5% 575mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	175% 14mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	285% 1199mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	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	326% 2282mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Pilinuts 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 Dried Pilinuts vs Canned Tomatoes with Green Chilies:

• 14 ounces of Dried Pilinuts have 26.9 times more Vitamin B1, 4.9 times more Vitamin B2, 3.2 times more Vitamin B5 and 6.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A and 10.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Pilinuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Pilinuts vs Canned Tomatoes with Green Chilies:

• 14 ounces of Dried Pilinuts have 7.3 times more Calcium, 10.6 times more Copper, 13.6 times more Iron, 27.5 times more Magnesium, 17.5 times more Manganese, 41.1 times more Phosphorus, 4.7 times more Potassium and 22.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 133.7 times more Sodium and 34 times more Water than Dried Pilinuts.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Pilinuts have 47.9 times more Energy, 994.4 times more Fat, 2834.9 times more Saturated Fat, 262.2 times more Omega 6 and 15.7 times more Protein than Canned Tomatoes with Green Chilies.
• Both Dried Pilinuts and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein