Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Bottled Apple Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Bottled Apple Juice	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	19% 13.6g	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	11.2% 8.12g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	0.65% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	1.96% 0.026mg	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	3.2% 12.8μg	0% 0μg	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	9.76% 8.8mg	1.4% 1.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Bottled Apple Juice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	1.9% 0.017mg	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	4.6% 0.37mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	4.56% 0.1mg	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	2.83% 20mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Bottled Apple Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Bottled Apple Juice:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.6 times more Vitamin B1, 8.8 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin B9 and 6.9 times more Vitamin C than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Bottled Apple Juice have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Bottled Apple Juice:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.5 times more Calcium, 7.5 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 100.3 times more Sodium than Bottled Apple Juice.
• Both Canned Tomatoes with Green Chilies and Bottled Apple Juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Bottled Apple Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bottled Apple Juice contain 3.1 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Bottled Apple Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.