Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	12% 353kcal	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	82.8% 60g	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	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	5.8% 0.075mg	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	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	5.3% 4.76mg	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	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 374g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Puddings, vanilla, ready-to-eat, fat free 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 Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A, 1.5 times more Vitamin B1, 12.3 times more Vitamin B3, 5.4 times more Vitamin B6, 3 times more Vitamin B9 and 5.2 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 4.6 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 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 Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Canned Tomatoes with Green Chilies have 6.9 times more Copper, 1.6 times more Magnesium, 33 times more Manganese, 2.1 times more Sodium and 1.2 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 2 times more Calcium, 1.4 times more Iron, 3.9 times more Phosphorus, 4.3 times more Selenium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 5.9 times more Energy, 5.6 times more Carbohydrate and 2.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.