Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Florida Avocados	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	13% 2.24g	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	8.53% 11g	130g per day for Men 19-50 years
Sugars	NA	4.73% 3.43g	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	0.49% 0.35g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Florida Avocados	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	1.1% 9.92μg	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	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	8.5% 0.11mg	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	12.4% 49.6μg	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	27.4% 24.7mg	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	25% 3.77mg	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

	Canned Tomatoes with Green Chilies	Florida Avocados	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	49% 0.44mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	5.85% 0.13mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3% 112g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Florida Avocados 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 Florida Avocados:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Vitamin A, 1.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 2.8 times more Vitamin B2, 6.3 times more Vitamin B5, 3.9 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Florida Avocados provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 2 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese and 200.5 times more Sodium than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 3.5 times more Copper, 2.2 times more Magnesium, 2.9 times more Phosphorus, 3.3 times more Potassium and 3.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Florida Avocados contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Florida Avocados contain 8 times more Energy, 125.8 times more Fat, 178.2 times more Saturated Fat, 96 times more Omega 3, 54.5 times more Omega 6, 2.2 times more Carbohydrate and 3.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein