Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, plantain chips, salted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	72.7% 2108kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	19% 24.6g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 3.65g	% 0.079g	g per day for Men 19-50 years
Fiber	36.6% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16% 9.05g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	5.2% 0.067mg	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	34.7% 139μg	4.96% 20μg	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	142% 127mg	35% 31.4mg	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	133% 20mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	49.4% 0.44mg	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	48% 3.85mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	10% 0.23mg	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	44.2% 310mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, plantain chips, salted versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, plantain chips, salted vs Stewed Canned Tomatoes:

• 14 ounces of Snacks, plantain chips, salted have 7.7 times more Vitamin A, 1.4 times more Vitamin B1, 9.6 times more Vitamin B5, 27.1 times more Vitamin B6, 7 times more Vitamin B9, 4.1 times more Vitamin C, 6.1 times more Vitamin E and 11.9 times more Vitamin K than Stewed Canned Tomatoes.
• Both Snacks, plantain chips, salted and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Snacks, plantain chips, salted as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Stewed Canned Tomatoes:

• 14 ounces of Snacks, plantain chips, salted have 1.8 times more Copper, 5.9 times more Magnesium, 4.7 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 1.4 times more Iron and 43.8 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Stewed Canned Tomatoes contain similar levels of Sodium per 14 ounces.
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Snacks, plantain chips, salted as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, plantain chips, salted have 20.4 times more Energy, 155.7 times more Fat, 320.7 times more Saturated Fat, 26 times more Omega 3, 157 times more Omega 6, 10.3 times more Carbohydrate, 3.5 times more Fiber and 2.5 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Sugars than Snacks, plantain chips, salted.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein