Comparing Nutrients in 14 ounces Teff VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Teff	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	50.2% 1457kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	11% 14.4g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.46g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	NA	38g per day for Men 19-50 years
Protein	94% 52.8g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Teff	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	129% 1.55mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	NA	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	71.4% 714mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	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	379% 30.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	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	243% 1703mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.95% 35g	10% 374g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Teff have 11.5 times more Vitamin B1, 14.2 times more Vitamin B2, 5.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A than Raw Teff.
• 14 ounces of Teff have insufficient amounts of Vitamin A
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

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

• 14 ounces of Teff have 9 times more Calcium, 9 times more Copper, 29.3 times more Iron, 16.7 times more Magnesium, 70 times more Manganese, 30.6 times more Phosphorus, 4 times more Potassium, 11 times more Selenium and 27.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 33.4 times more Sodium and 10.7 times more Water than Raw Teff.
• 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 Teff have 24.5 times more Energy, 29.8 times more Fat, 135 times more Omega 3, 32.3 times more Omega 6, 20.2 times more Carbohydrate and 19.3 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