Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dark Rye Flour	Recommended Dietary Allowance
Energy	2.35% 68kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	24% 4.08g	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	239% 311g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	NA	284% 108g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	155% 2mg	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	37.4% 150μg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dark Rye Flour	Recommended Dietary Allowance
Calcium	9.07% 91mg	16.8% 168mg	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	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	1196% 27.5mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dark Rye Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Dark Rye Flour 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 Dark Rye Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 9.3 times more Vitamin B1, 13.2 times more Vitamin B2, 6.7 times more Vitamin B3, 9.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.7 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 Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Dark Rye Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 200.5 times more Sodium and 8.8 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 1.9 times more Calcium, 6.2 times more Copper, 19.1 times more Iron, 14.5 times more Magnesium, 45.9 times more Manganese, 35.6 times more Phosphorus, 6.7 times more Potassium, 45 times more Selenium and 38.8 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 Dark Rye Flour contains 21.7 times more Energy, 27.8 times more Fat, 147 times more Omega 3, 31 times more Omega 6, 19 times more Carbohydrate and 23.1 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 3, Omega 6 and Protein