Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2.35% 68kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.8% 0.99g	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	286% 372g	130g per day for Men 19-50 years
Sugars	NA	271% 196g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cake, yellow, enriched, dry mix	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	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	27% 0.35mg	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	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	9.07% 91mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	36.3% 0.33mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	37.7% 0.87mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cake, yellow, enriched, dry mix 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 Cake, yellow, enriched, dry mix:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 6.8 times more Vitamin B1, 12.2 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 7.6 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cake, yellow, enriched, dry mix:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Copper, 2.3 times more Potassium and 13.1 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 10.6 times more Calcium, 8 times more Iron, 1.4 times more Manganese, 22.1 times more Phosphorus, 7.5 times more Selenium, 1.8 times more Sodium and 2.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cake, yellow, enriched, dry mix contains 24.9 times more Energy, 43.8 times more Fat, 147.3 times more Saturated Fat, 22.6 times more Carbohydrate and 5.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.