Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	50% 8.5g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	37% 0.48mg	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	23% 91μg	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	17.6% 16mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	22% 0.5mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	123% 1838mg	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	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oven-heated Frozen Potato Puffs per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 1.6 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While 14 oz of Oven-heated Frozen Potato Puffs contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Oven-heated Frozen Potato Puffs:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Calcium and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 14 oz of Oven-heated Frozen Potato Puffs contain 2.2 times more Iron, 1.5 times more Magnesium, 6 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oven-heated Frozen Potato Puffs contain similar levels of Copper, Manganese and Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oven-heated Frozen Potato Puffs contain 12.8 times more Energy, 113.1 times more Fat, 150.6 times more Saturated Fat, 206 times more Omega 3, 73.9 times more Omega 6, 7.5 times more Carbohydrate and 3.1 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