Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	64.8% 11g	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	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	NA	50% 36.4g	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	27.6% 20g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	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	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Reduced Fat Commercial Italian Salad Dressing	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	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	16.8% 0.22mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	8.38% 0.075mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	5% 0.12mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	236% 3536mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Reduced Fat Commercial Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Reduced Fat Commercial Italian Salad Dressing 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 Reduced Fat Commercial Italian Salad Dressing:

• 14 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A, 2.8 times more Vitamin B1, 6.8 times more Vitamin B3, more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• 14 ounces of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Reduced Fat Commercial Italian Salad Dressing:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 4.7 times more Copper, 2.8 times more Magnesium and 4.6 times more Manganese than Reduced Fat Commercial Italian Salad Dressing.
• While 14 oz of Reduced Fat Commercial Italian Salad Dressing contain 4 times more Selenium and 2.2 times more Sodium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Reduced Fat Commercial Italian Salad Dressing contain similar levels of Iron, Potassium and Water per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 14 ounces of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Reduced Fat Commercial Italian Salad Dressing contain 6.8 times more Energy, 83.5 times more Fat, 75.7 times more Saturated Fat, 458 times more Omega 3, 95.7 times more Omega 6 and 2.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Protein in 14 ounces.