Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	50.5% 8.58g	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	232% 302g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.58g	g per day for Men 19-50 years
Fiber	NA	142% 54g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	52% 8.33mg	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	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 374g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, popcorn, microwave, 94% fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Vitamin A and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.1 times more Vitamin B1, 7.9 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Calcium and 22.3 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.9 times more Copper, 11 times more Iron, 11.3 times more Magnesium, 8.2 times more Manganese, 21.7 times more Phosphorus, 2.7 times more Potassium, 17.3 times more Selenium, 1.4 times more Sodium and 21.5 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, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, microwave, 94% fat free contain 26.8 times more Energy, 76.3 times more Fat, 107.6 times more Saturated Fat, 55 times more Omega 3, 74.5 times more Omega 6, 21 times more Carbohydrate and 15.5 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