Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	235% 305g	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	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Refined Sorghum Flour	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	20.8% 0.27mg	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	2.65% 2.4mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	3.97% 0.036mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	74.2% 1.7mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	17% 575mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	10% 374g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Refined Sorghum Flour per 14 oz

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

• 14 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Vitamin B6 and 10.3 times more Vitamin C than Refined Sorghum Flour.
• While 14 oz of Refined Unenriched Sorghum Flour contain 2.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Refined Sorghum Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin B2 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Refined Sorghum Flour:

• 14 ounces of Canned Tomatoes with Green Chilies have 3.3 times more Calcium, 10 times more Copper, 401 times more Sodium and 7.9 times more Water than Refined Sorghum Flour.
• While 14 oz of Refined Unenriched Sorghum Flour contain 3.7 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Refined Unenriched Sorghum Flour contain 23.8 times more Energy, 16.4 times more Omega 6, 21.2 times more Carbohydrate and 13.8 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 6 and Protein