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

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Orange Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	3.47% 4.5g	3.95% 5.13g	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	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	2.94% 1.64g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	12% 106μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.27% 0.26mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.3% 41μg	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	25% 22.7mg	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	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

	Orange Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	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	8.33% 0.67mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	5.42% 0.12mg	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	5.87% 41mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Orange Tomatoes 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 Orange Tomatoes vs Canned Tomatoes with Green Chilies:

• 5 ounces of Orange Tomatoes have 3.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B6 than Raw Orange Tomatoes.
• Both Orange Tomatoes and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Orange Tomatoes 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 Orange Tomatoes vs Canned Tomatoes with Green Chilies:

• 5 ounces of Orange Tomatoes have 1.8 times more Iron, 2.1 times more Phosphorus and 2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 4 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese and 9.5 times more Sodium than Raw Orange Tomatoes.
• Both Orange Tomatoes and Canned Tomatoes with Green Chilies contain similar levels of Water per five ounces.
• 5 ounces of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• Both Raw Orange Tomatoes as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Orange Tomatoes have 1.7 times more Protein than Canned Tomatoes with Green Chilies.
• Both Orange Tomatoes and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Orange Tomatoes as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.