Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Protein Bread	20%	8%	72%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Protein Bread	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	7.92% 1.35g	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	47.8% 62g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.04g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Protein Bread	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	38% 6.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	7.74% 0.1mg	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	41% 164μg	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	0% 0mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Protein Bread	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	65.7% 0.59mg	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	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	91% 2.1mg	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	37.5% 262mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	38% 573mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.53% 56.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Protein Bread.
• While 5 oz of Protein Bread contain 10.6 times more Vitamin B1, 20.7 times more Vitamin B2, 6.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 12.9 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 Protein Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Protein Bread:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Water than Protein Bread.
• While 5 oz of Protein Bread contain 6.2 times more Calcium, 4.6 times more Copper, 16 times more Iron, 5.9 times more Magnesium, 11.2 times more Manganese, 13.2 times more Phosphorus, 3 times more Potassium, 82.3 times more Selenium and 14 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Protein Bread contain similar levels of Sodium 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 Protein Bread contain 16.3 times more Energy, 27.5 times more Fat, 59 times more Omega 3, 32.8 times more Omega 6, 12.1 times more Carbohydrate and 17.5 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