Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	2.35% 68kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	15.3% 2.6g	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	248% 322g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.13g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	10% 91μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	215% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	378% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	79.2% 1.03mg	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	93% 372μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	9.07% 91mg	204% 2037mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	282% 2.54mg	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	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	441% 10mg	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	507% 3547mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	429% 6436mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pancakes, whole-wheat, dry mix, incomplete per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Pancakes, whole-wheat, dry mix, incomplete 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 Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Canned Tomatoes with Green Chilies has 10 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 16.7 times more Vitamin B1, 57 times more Vitamin B2, 10.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 9.1 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 Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Canned Tomatoes with Green Chilies has 10.7 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 22.5 times more Calcium, 6.2 times more Copper, 30.2 times more Iron, 9.5 times more Magnesium, 16.9 times more Manganese, 55.9 times more Phosphorus, 4.2 times more Potassium, 95 times more Selenium, 3.5 times more Sodium and 15.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 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 Pancakes, whole-wheat, dry mix, incomplete contains 22.9 times more Energy, 19.8 times more Omega 6, 19.6 times more Carbohydrate and 18.6 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 Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in one pound.