Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Rosemary	9%	35%	56%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Rosemary	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	35% 11.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	10.4% 1.77g	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	63% 82g	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	147% 56g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Rosemary	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	103% 1.33mg	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	108% 433μg	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	96% 86.5mg	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	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	Rosemary	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	126% 1258mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	133% 1.2mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	166% 3.8mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	78% 2651mg	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	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	10% 374g	7.27% 269g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Rosemary per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Rosemary 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 Rosemary:

• 14 oz of Fresh Rosemary contain 7.3 times more Vitamin A, 8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 3.3 times more Vitamin B6, 12.1 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Rosemary provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Rosemary:

• 14 ounces of Canned Tomatoes with Green Chilies have 15.4 times more Sodium and 1.4 times more Water than Rosemary.
• While 14 oz of Fresh Rosemary contain 15.9 times more Calcium, 3.3 times more Copper, 25.6 times more Iron, 8.3 times more Magnesium, 7.3 times more Manganese, 4.7 times more Phosphorus, 6.2 times more Potassium and 7.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Fresh Rosemary contain 8.7 times more Energy, 73.3 times more Fat, 258 times more Saturated Fat, 414 times more Omega 3, 15.4 times more Omega 6, 5.7 times more Carbohydrate and 4.8 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