Comparing Nutrients in 14 ounces Wheat Germ VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Wheat Germ	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	49.3% 1429kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	11% 14.4g	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	138% 52.4g	NA	38g per day for Men 19-50 years
Protein	164% 92g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	622% 7.47mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	31.4% 0.41mg	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	279% 1115μg	8.93% 35.7μg	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	0% 0mg	27.3% 24.6mg	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	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

	Wheat Germ	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	39.7% 0.36mg	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	311% 25mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	22.8% 0.52mg	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	477% 3342mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.2% 44g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Germ versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat Germ vs Canned Tomatoes with Green Chilies:

• 14 ounces of Wheat Germ have 55.4 times more Vitamin B1, 26.3 times more Vitamin B2, 10.6 times more Vitamin B3, 15.3 times more Vitamin B5, 12.6 times more Vitamin B6 and 31.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Crude Wheat Germ.
• 14 ounces of Wheat Germ have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Crude Wheat Germ as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Germ vs Canned Tomatoes with Green Chilies:

• 14 ounces of Wheat Germ have 2 times more Calcium, 8.8 times more Copper, 24.1 times more Iron, 21.7 times more Magnesium, 100.8 times more Manganese, 60.1 times more Phosphorus, 8.3 times more Potassium, 198 times more Selenium and 94.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 33.4 times more Sodium and 8.5 times more Water than Crude Wheat Germ.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Germ have 24 times more Energy, 121.5 times more Fat, 151.4 times more Saturated Fat, 723 times more Omega 3, 182.3 times more Omega 6, 14.3 times more Carbohydrate and 33.6 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein