Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Candies, soft fruit and nut squares	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	61% 1769kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	287% 208g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	36% 0.47mg	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	13.6% 54.4μg	10.2% 41μg	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	1% 0.91mg	31.2% 28mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	45.4% 0.41mg	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	52.7% 4.2mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	26% 0.6mg	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	35% 245mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.7% 63g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Canned Tomatoes with Green Chilies:

• 1 pound of Candies, soft fruit and nut squares has 1.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 31 times more Vitamin C than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Candies, soft fruit and nut squares as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Canned Tomatoes with Green Chilies:

• 1 pound of Candies, soft fruit and nut squares has 3.4 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 3.5 times more Selenium and 4.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Potassium, 3.1 times more Sodium and 6.8 times more Water than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has 26 times more Energy, 119 times more Fat, 81.6 times more Saturated Fat, 1315 times more Omega 3, 190.5 times more Omega 6, 20.4 times more Carbohydrate and 3.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein