Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	59.3% 77g	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	NA	NA	38g per day for Men 19-50 years
Protein	1.75% 0.98g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	6.87% 0.089mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	NA	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

	Canned Tomatoes with Green Chilies	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	21.7% 0.2mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	26% 0.6mg	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% 146mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.46% 186mg	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	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Bread, white, commercially prepared, toasted, low sodium no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt 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 Bread, white, commercially prepared, toasted, low sodium no salt:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.6 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 12.2 times more Vitamin B1, 17.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.6 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 Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 5 ounces of Canned Tomatoes with Green Chilies have 3.1 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 6 times more Calcium, 1.5 times more Copper, 12.8 times more Iron, 2.4 times more Magnesium, 3.2 times more Manganese, 7.4 times more Phosphorus and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 19.5 times more Energy, 50 times more Fat, 81.1 times more Saturated Fat, 39 times more Omega 3, 26.9 times more Omega 6, 15 times more Carbohydrate and 13 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