Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Baked Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.78% 0.13g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	15.2% 11g	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	NA	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	14% 0.18mg	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	8.5% 34μg	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	4.9% 4.4mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Baked Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	32.4% 0.29mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	NA	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.8% 103g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have 4 times more Vitamin A, 1.5 times more Vitamin B3 and 2 times more Vitamin C than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Canned Baked Beans have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 401 times more Sodium and 1.3 times more Water than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 2.5 times more Calcium, 2.3 times more Copper, 2.9 times more Magnesium, 7.4 times more Phosphorus, 2.8 times more Potassium, 11.3 times more Selenium and 10.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Baked Beans contain similar levels of Iron per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Baked Beans no Salt contain 7 times more Energy, 78 times more Omega 3, 5.7 times more Carbohydrate and 7 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 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in five ounces.