Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Rye Bread	Recommended Dietary Allowance
Energy	2.35% 68kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	21.7% 3.7g	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	185% 241g	130g per day for Men 19-50 years
Sugars	NA	26.5% 19g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Rye Bread	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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	26% 0.34mg	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	117% 467μg	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	1% 0.91mg	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% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	9.07% 91mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	103% 0.93mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.6% 427g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Toasted Rye Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Toasted Rye Bread 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 Toasted Rye Bread:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 1.4 times more Vitamin B6 and 31 times more Vitamin C than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 11.2 times more Vitamin B1, 17.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 11.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Toasted Rye Bread:

• 1 pound of Canned Tomatoes with Green Chilies has 3 times more Water than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 4 times more Calcium, 2.3 times more Copper, 11.9 times more Iron, 3.9 times more Magnesium, 6.9 times more Manganese, 9.9 times more Phosphorus, 1.7 times more Potassium, 85 times more Selenium, 1.7 times more Sodium and 9.6 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 Toasted Rye Bread contains 18.9 times more Energy, 45 times more Fat, 62.5 times more Saturated Fat, 66 times more Omega 3, 28 times more Omega 6, 14.7 times more Carbohydrate and 13.6 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