Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat, fat free VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	14.5% 422kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	99% 71.4g	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	3.6% 1.36g	NA	38g per day for Men 19-50 years
Protein	15.6% 8.75g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	6.8% 0.082mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	3.4% 13.6μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	96% 7.67mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	27.7% 943mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, chocolate, ready-to-eat, fat free 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 Puddings, chocolate, ready-to-eat, fat free vs Canned Tomatoes with Green Chilies:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 3.9 times more Vitamin B2 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 1.9 times more Vitamin B1, 7.4 times more Vitamin B3, 6.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat, fat free vs Canned Tomatoes with Green Chilies:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 2 times more Calcium, 6.5 times more Iron, 1.4 times more Magnesium, 3.9 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 2.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.7 times more Manganese and 2.6 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per one pound.
• 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 Puddings, chocolate, ready-to-eat, fat free has 6.2 times more Energy, 5.8 times more Carbohydrate and 2.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.