Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	37.4% 6.35g	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	137% 178g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	63.7% 24.2g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	59.2% 0.77mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	5.73% 5.16mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	399% 9.17mg	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	123% 861mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	10% 374g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Rolls, hamburger or hot dog, whole wheat 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 Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Canned Tomatoes with Green Chilies have 4.8 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.7 times more Vitamin A, 13 times more Vitamin B1, 9.8 times more Vitamin B2, 7.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 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 Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 9.9 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 7.4 times more Magnesium, 17.5 times more Manganese, 15.5 times more Phosphorus, 2.3 times more Potassium, 82.3 times more Selenium and 13.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Rolls, hamburger or hot dog, whole wheat contain similar levels of Sodium per 14 ounces.
• 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 Rolls, hamburger or hot dog, whole wheat contain 17.9 times more Energy, 54.8 times more Fat, 83.7 times more Saturated Fat, 173 times more Omega 3, 55.2 times more Omega 6, 12.4 times more Carbohydrate and 17.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein