Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	238% 40.5g	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	135% 175g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	21.7% 0.28mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	30% 0.27mg	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	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	94% 2.17mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	11.4% 389mg	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	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 374g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched 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 Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pie crust, standard-type, frozen, ready-to-bake, unenriched provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Copper and 4.5 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.5 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Sodium and 2.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pie crust, standard-type, frozen, ready-to-bake, unenriched contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 30.5 times more Energy, 365 times more Fat, 396.1 times more Saturated Fat, 759 times more Omega 3, 352.1 times more Omega 6, 12.2 times more Carbohydrate and 5.7 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