Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Diet Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Diet Lemon Instant Tea	4%	0%	96%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Diet Lemon Instant Tea	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	0.27% 7.94kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	1.34% 1.75g	130g per day for Men 19-50 years
Sugars	NA	0.055% 0.04g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	0.14% 0.079g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Diet Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	0.31% 0.004mg	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	8.93% 35.7μg	0% 0μg	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	27.3% 24.6mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Diet Lemon Instant Tea	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	4.4% 0.04mg	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	13% 1.03mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	26.7% 0.62mg	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	7.94% 55.6mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	10% 374g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Diet Lemon Instant Tea per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Diet Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Diet Lemon Instant Tea:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, more Vitamin B1, 32 times more Vitamin B3, 18.5 times more Vitamin B5, 103 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Diet Lemon Instant Tea.
• 14 ounces of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Diet Lemon Instant Tea have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Diet Lemon Instant Tea:

• 14 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 9 times more Copper, 5.2 times more Iron, 5.5 times more Magnesium, 14 times more Phosphorus, 7.6 times more Potassium and 66.8 times more Sodium than Diet Lemon Instant Tea.
• Both Canned Tomatoes with Green Chilies and Diet Lemon Instant Tea contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Diet Lemon Instant Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Diet Lemon Instant Tea lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Tomatoes with Green Chilies have 8.2 times more Carbohydrate than Diet Lemon Instant Tea.
• 14 ounces of Diet Lemon Instant Tea provide inadequate amounts of Carbohydrate
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Diet Lemon Instant Tea provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.