Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	61% 0.79mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	44.5% 0.4mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	63% 1.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	10% 374g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Snacks, tortilla chips, ranch-flavor 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, tortilla chips, ranch-flavor:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 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, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Canned Tomatoes with Green Chilies have 30 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 6.7 times more Calcium, 5.3 times more Iron, 7.9 times more Magnesium, 2.8 times more Manganese, 18 times more Phosphorus, 2.4 times more Potassium, 18.3 times more Selenium, 1.3 times more Sodium and 11 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snacks, tortilla chips, ranch-flavor contain similar levels of Copper 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 Snacks, tortilla chips, ranch-flavor contain 33.4 times more Energy, 307.9 times more Fat, 321.7 times more Saturated Fat, 235 times more Omega 3, 455 times more Omega 6, 17.3 times more Carbohydrate and 10.4 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