Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	2.35% 68kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	210% 67g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	240% 312g	130g per day for Men 19-50 years
Sugars	NA	211% 153g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	9.07% 0.12mg	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	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	9.07% 91mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	184% 1.66mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling 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 Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 10 times more Vitamin B1, 10 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.9 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 Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Sodium and 47.1 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 4.1 times more Copper, 9.4 times more Iron, 5.3 times more Phosphorus, 2.2 times more Potassium and 22.5 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Magnesium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 33.5 times more Energy, 293.8 times more Fat, 1345.5 times more Saturated Fat, 357 times more Omega 3, 163.1 times more Omega 6, 19 times more Carbohydrate and 5.9 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