Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Sugar-apples	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.93% 0.16g	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	72% 94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	46% 17.5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Sugar-apples	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	18% 0.9mg	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	14% 55.6μg	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	160% 144mg	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	Sugar-apples	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	38% 0.34mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	10% 374g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Sugar-apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Sugar-apples 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 Sugar-apples:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Sugar-apples.
• While 14 oz of Raw Sugar-apples contain 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.9 times more Vitamin C 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 Sugar-apples have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Sugar-apples:

• 14 ounces of Canned Tomatoes with Green Chilies have 44.6 times more Sodium and 1.3 times more Water than Sugar-apples.
• While 14 oz of Raw Sugar-apples contain 2.3 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Sugar-apples contain similar levels of Copper per 14 ounces.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sugar-apples lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sugar-apples contain 6.3 times more Energy, 6.5 times more Carbohydrate and 3 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 Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.