Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Energy	2.35% 68kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	NA	326% 124g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Calcium	9.07% 91mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Flaxseed per 1 lb

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

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and 10.3 times more Vitamin C than Flaxseed.
• While 1 lb of Flaxseed contains 48.4 times more Vitamin B1, 8.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.7 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 Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Flaxseed:

• 1 pound of Canned Tomatoes with Green Chilies has 13.4 times more Sodium and 13.5 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 12.8 times more Calcium, 13.6 times more Copper, 22 times more Iron, 35.6 times more Magnesium, 18.8 times more Manganese, 45.9 times more Phosphorus, 7.6 times more Potassium, 63.5 times more Selenium and 33.4 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 Flaxseed contains 35.6 times more Energy, 527 times more Fat, 333 times more Saturated Fat, 22813 times more Omega 3, 203.6 times more Omega 6, 8 times more Carbohydrate and 26.5 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