Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	2.35% 68kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	15.2% 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	126% 164g	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	404% 226g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	790% 9.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	267% 3.47mg	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	259% 1034μg	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	12% 11mg	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	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	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	9.07% 91mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	591% 5.3mg	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	713% 57mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	773% 3248mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	420% 9.66mg	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	1028% 7199mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	235% 7988mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1819mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	479% 52.7mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Low Fat Cottonseed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Low Fat Cottonseed 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 Low Fat Cottonseed Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 2.6 times more Vitamin C than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 61.4 times more Vitamin B1, 20.8 times more Vitamin B2, 6.3 times more Vitamin B3, 3 times more Vitamin B5, 7.4 times more Vitamin B6 and 25.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Low Fat Cottonseed Flour provide similar amounts of Vitamin A per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Low Fat Glandless Cottonseed 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 Low Fat Cottonseed Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 11.5 times more Sodium and 13.7 times more Water than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 23.7 times more Calcium, 13 times more Copper, 48.4 times more Iron, 65.1 times more Magnesium, 16.1 times more Manganese, 113.4 times more Phosphorus, 16.5 times more Potassium and 89.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Low Fat Glandless Cottonseed Flour contains 22.1 times more Energy, 19.7 times more Omega 6, 10 times more Carbohydrate and 72.2 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 Low Fat Glandless Cottonseed Flour provide inadequate amounts of Omega 3 in one pound.