Comparing Nutrients in 5 ounces Pomegranates VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.06% 118kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	15% 5.67g	NA	38g per day for Men 19-50 years
Protein	4.23% 2.37g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	11.2% 0.15mg	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	13.5% 54μg	3.2% 12.8μg	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	16% 14.5mg	9.76% 8.8mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	14% 0.13mg	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	5.3% 0.43mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	8.14% 0.19mg	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	7.3% 51mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3% 110g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Pomegranates versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pomegranates vs Canned Tomatoes with Green Chilies:

• 5 ounces of Pomegranates have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Pomegranates.
• 5 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pomegranates vs Canned Tomatoes with Green Chilies:

• 5 ounces of Pomegranates have 1.8 times more Copper, 2.6 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Calcium and 133.7 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Pomegranates lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pomegranates have 5.5 times more Energy, 5.2 times more Carbohydrate and 2.4 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in five ounces.