Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	2.35% 68kcal	66.6% 1932kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	122% 39g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	434% 315g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	12% 0.15mg	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	10.2% 41μg	5.67% 22.7μg	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	31.2% 28mg	0.5% 0.45mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	338% 3.04mg	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	14.7% 1.18mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	88.5% 2.04mg	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	9.07% 63.5mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Baking Chocolate Mexican Squares per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Baking Chocolate Mexican Squares:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 3 times more Vitamin B6, 1.8 times more Vitamin B9 and 62 times more Vitamin C than Baking Chocolate Mexican Squares.
• While 1 lb of Baking chocolate, mexican, squares contains 1.7 times more Vitamin B1, 5.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Baking Chocolate Mexican Squares provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Baking Chocolate Mexican Squares:

• 1 pound of Canned Tomatoes with Green Chilies has 133.7 times more Sodium and 59.3 times more Water than Baking Chocolate Mexican Squares.
• While 1 lb of Baking chocolate, mexican, squares contains 1.7 times more Calcium, 7.4 times more Copper, 8.4 times more Iron, 8.6 times more Magnesium, 3.4 times more Manganese, 10.1 times more Phosphorus, 3.7 times more Potassium, 4.5 times more Selenium and 9.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baking chocolate, mexican, squares contains 28.4 times more Energy, 194.9 times more Fat, 782.4 times more Saturated Fat, 72 times more Omega 3, 32.5 times more Omega 6, 21.4 times more Carbohydrate and 5.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein