Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	2.35% 68kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	11% 1.86g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	2.88% 2.1g	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	% 1.3g	g per day for Men 19-50 years
Fiber	NA	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	10% 91μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	101% 1.3mg	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	50% 200μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	9.07% 91mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	33.3% 0.3mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	110% 2.53mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Prepared Fortified Instant Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Prepared Fortified Instant Oats 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 Prepared Fortified Instant Oats:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin C than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 6.5 times more Vitamin A, 7.6 times more Vitamin B1, 11.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.9 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 Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Prepared Fortified Instant Oats:

• 1 pound of Canned Tomatoes with Green Chilies has 1.4 times more Copper, 1.8 times more Potassium and 8.2 times more Sodium than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 4 times more Calcium, 22.9 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 5.5 times more Phosphorus, 12.5 times more Selenium and 4.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Prepared Fortified Instant Oats contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Prepared Fortified Instant Oats contains 4.5 times more Energy, 14.2 times more Omega 6, 3.2 times more Carbohydrate and 3.4 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 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in one pound.