Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	2.35% 68kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	39% 6.66g	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	130% 169g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	10% 91μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	23.7% 0.31mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	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	4.54% 27.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	9.07% 91mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	34.3% 0.31mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	86.4% 2mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 427g	5.3% 196g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pie, coconut creme, commercially prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Pie, coconut creme, commercially prepared 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 Pie, coconut creme, commercially prepared:

• 1 pound of Canned Tomatoes with Green Chilies has 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B5 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 Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Pie, coconut creme, commercially prepared:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Copper, 1.6 times more Potassium, 2 times more Sodium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 1.5 times more Calcium, 3.1 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 6.1 times more Phosphorus, 13.3 times more Selenium and 3.6 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
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie, coconut creme, commercially prepared contains 19.9 times more Energy, 207.5 times more Fat, 634.2 times more Saturated Fat, 75 times more Omega 3, 50.7 times more Omega 6, 10.3 times more Carbohydrate and 3 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