Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	2.35% 68kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	22.7% 3.86g	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	254% 330g	130g per day for Men 19-50 years
Sugars	NA	220% 159g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	10% 91μg	306% 2758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	383% 61.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	488% 6.35mg	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	122% 490μg	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% 0mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	9.07% 91mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	50.4% 0.45mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	26.3% 894mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	102% 1529mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.78% 65.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Breakfast bar, corn flake crust with fruit per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Breakfast bar, corn flake crust with fruit 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 Breakfast bar, corn flake crust with fruit:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 1 lb of Breakfast bar, corn flake crust with fruit contains 30.4 times more Vitamin A, 29.4 times more Vitamin B1, 57.9 times more Vitamin B2, 21.1 times more Vitamin B3, 13.6 times more Vitamin B6 and 12 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 Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Breakfast bar, corn flake crust with fruit:

• 1 pound of Canned Tomatoes with Green Chilies has 6.5 times more Water than Breakfast bar, corn flake crust with fruit.
• While 1 lb of Breakfast bar, corn flake crust with fruit contains 2.1 times more Calcium, 18.7 times more Iron, 2.5 times more Magnesium, 7.4 times more Phosphorus, 1.8 times more Potassium, 37.5 times more Selenium and 31.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Breakfast bar, corn flake crust with fruit contain similar levels of Copper and Sodium 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 lb of Breakfast bar, corn flake crust with fruit contains 25.1 times more Energy, 93.8 times more Fat, 136.4 times more Saturated Fat, 56 times more Omega 3, 29.3 times more Omega 6, 20.1 times more Carbohydrate and 6.4 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