Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	7.75% 1.3g	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	237% 308g	130g per day for Men 19-50 years
Sugars	NA	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	NA	77.3% 29.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, granola bar, fruit-filled, nonfat	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	485% 6.3mg	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	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	7.5% 6.75mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	NA	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	10% 374g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A, 1.6 times more Vitamin B3 and 3.6 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 3.7 times more Vitamin B2, 15.4 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 25.1 times more Sodium and 6.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 2.6 times more Copper, 15.4 times more Iron, 4.5 times more Magnesium, 8.7 times more Phosphorus, 2.1 times more Potassium, 20.8 times more Selenium and 10.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 22.8 times more Energy, 21.4 times more Carbohydrate and 8.6 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 Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.