Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	2.35% 68kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.11% 0.018g	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	282% 367g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	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	92% 35g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dried Agar Seaweed	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	106% 1.37mg	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	658% 2631μg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	9.07% 91mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	307% 2.77mg	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	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	848% 19.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.06% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dried Agar Seaweed per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Dried Agar Seaweed 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 Dried Agar Seaweed:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 3.4 times more Vitamin B1, 3.2 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 11.7 times more Vitamin B2, 20.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 64.4 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 Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Dried Agar Seaweed:

• 1 pound of Canned Tomatoes with Green Chilies has 3.9 times more Sodium and 10.9 times more Water than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 31.3 times more Calcium, 6.8 times more Copper, 82.3 times more Iron, 70 times more Magnesium, 32.6 times more Manganese, 3.7 times more Phosphorus, 10.5 times more Potassium, 18.5 times more Selenium and 44.6 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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Agar Seaweed contains 20.4 times more Energy, 22.3 times more Carbohydrate and 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 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one pound.