Comparing Nutrients in 1 pound Flaxseed VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Flaxseed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	83.5% 2422kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6467% 103g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	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	101% 131g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	NA	38g per day for Men 19-50 years
Protein	148% 83g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	621% 7.46mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	116% 1157mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	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	325% 26mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	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	416% 2912mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Flaxseed 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 Flaxseed vs Canned Tomatoes with Green Chilies:

• 1 pound of Flaxseed has 48.4 times more Vitamin B1, 8.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.7 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 and 10.3 times more Vitamin C than Flaxseed.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Flaxseed 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 Flaxseed vs Canned Tomatoes with Green Chilies:

• 1 pound of Flaxseed has 12.8 times more Calcium, 13.6 times more Copper, 22 times more Iron, 35.6 times more Magnesium, 18.8 times more Manganese, 45.9 times more Phosphorus, 7.6 times more Potassium, 63.5 times more Selenium and 33.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 13.4 times more Sodium and 13.5 times more Water than Flaxseed.
• 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 Flaxseed has 35.6 times more Energy, 527 times more Fat, 333 times more Saturated Fat, 22813 times more Omega 3, 203.6 times more Omega 6, 8 times more Carbohydrate and 26.5 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