Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	2.35% 68kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	22.6% 3.84g	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	276% 359g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, corn grits, white, regular and quick, enriched, dry	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	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	81.3% 1.06mg	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	194% 776μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	15% 0.14mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	28.6% 0.66mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry 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 Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 37.4 times more Vitamin B1, 17.8 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 19 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 Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Canned Tomatoes with Green Chilies has 5 times more Calcium, 3 times more Copper, 401 times more Sodium and 8.6 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 11.7 times more Iron, 3.3 times more Magnesium, 7.9 times more Phosphorus, 1.3 times more Potassium, 42.5 times more Selenium and 5.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Manganese per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 24.7 times more Energy, 29.2 times more Omega 6, 21.8 times more Carbohydrate and 11.1 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 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in one pound.