Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	3.56% 103kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	35% 11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	246% 41.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	207% 269g	130g per day for Men 19-50 years
Sugars	19.3% 14g	4.27% 3.1g	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	10.3% 7.46g	0% 0g	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	% 6.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 3.1g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	54.6% 0.71mg	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	4.96% 20μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	0% 0mg	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	22% 3.3mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	13.5% 135mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	66% 5.28mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	67% 1.54mg	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	11.3% 79.4mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, tortilla chips, plain, white corn, salted per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Snacks, tortilla chips, plain, white corn, salted:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain 3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 10.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin E and 8.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, tortilla chips, plain, white corn, salted provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Snacks, tortilla chips, plain, white corn, salted:

• 14 ounces of Stewed Canned Tomatoes have 34.7 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain 3.1 times more Calcium, 7 times more Magnesium, 6.6 times more Manganese, 11.3 times more Phosphorus, 7.3 times more Selenium, 1.5 times more Sodium and 8.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, tortilla chips, plain, white corn, salted contain similar levels of Copper, Iron and Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 4.5 times more Sugars and more Fructose than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain 18.2 times more Energy, 108.8 times more Fat, 108.1 times more Saturated Fat, 77 times more Omega 3, 142.2 times more Omega 6, 10.9 times more Carbohydrate, 5.4 times more Fiber and 7.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein