Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	6.15% 1.97g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	20.5% 3.5g	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	231% 300g	130g per day for Men 19-50 years
Sugars	NA	109% 79.4g	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	95% 36g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	85.5% 1.1mg	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	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	38.4% 34.5mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	132% 1.2mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	NA	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	108% 12mg	11mg per day for Men 19-50 years
Water	10% 374g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, ALPEN per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cereals ready-to-eat, ALPEN 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 Cereals ready-to-eat, ALPEN:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 11.8 times more Vitamin B1, 21.1 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Canned Tomatoes with Green Chilies have 14.9 times more Sodium and 12.7 times more Water than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 7.4 times more Calcium, 3.3 times more Copper, 11.5 times more Iron, 8.5 times more Magnesium, 26.5 times more Phosphorus, 3.9 times more Potassium, 43.3 times more Selenium and 23.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, ALPEN contain 23.5 times more Energy, 41.3 times more Fat, 44 times more Omega 3, 30.3 times more Omega 6, 20.9 times more Carbohydrate and 16.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein