Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	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	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	31.5% 23g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	3.05% 0.04mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	93% 83.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	7.5% 0.067mg	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	19% 1.5mg	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	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	7.94% 55.6mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	10% 374g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Guava Nectar with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Canned Guava Nectar with Vitamin C 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 Canned Guava Nectar with Vitamin C:

• 14 ounces of Canned Tomatoes with Green Chilies have 11.3 times more Vitamin B1, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 10.3 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 3.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B2 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.5 times more Calcium, 5.3 times more Copper, 5.5 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.7 times more Potassium and 66.8 times more Sodium than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 1.5 times more Iron than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Guava Nectar with Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Guava Nectar with Vitamin C contain 4.2 times more Energy and 4.5 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein in 14 ounces.