Comparing Nutrients in 5 ounces Puddings, vanilla, ready-to-eat, fat free VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.35% 126kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	22% 28.6g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	29.6% 21.4g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.074mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	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	1.06% 4.25μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	2.05% 0.018mg	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	6.38% 0.51mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	0.25% 0.006mg	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	11% 76.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat, fat free VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, vanilla, ready-to-eat, fat free 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 Puddings, vanilla, ready-to-eat, fat free vs Canned Tomatoes with Green Chilies:

• 5 ounces of Puddings, vanilla, ready-to-eat, fat free have 4.6 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 1.5 times more Vitamin B1, 12.3 times more Vitamin B3, 5.4 times more Vitamin B6, 3 times more Vitamin B9 and 5.2 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• 5 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Puddings, vanilla, ready-to-eat, fat free vs Canned Tomatoes with Green Chilies:

• 5 ounces of Puddings, vanilla, ready-to-eat, fat free have 2 times more Calcium, 1.4 times more Iron, 3.9 times more Phosphorus, 4.3 times more Selenium and 1.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.9 times more Copper, 1.6 times more Magnesium, 33 times more Manganese and 2.1 times more Sodium than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, vanilla, ready-to-eat, fat free have 5.9 times more Energy, 5.6 times more Carbohydrate and 2.9 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 Puddings, vanilla, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in five ounces.