Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	7.34% 1.25g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	34% 13g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	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	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	18.8% 3mg	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	30.5% 0.4mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	13.7% 12.3mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	47.2% 0.43mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	31.7% 133mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, ALPEN per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Cereals ready-to-eat, ALPEN 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 Cereals ready-to-eat, ALPEN:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Cereals ready-to-eat, ALPEN.
• While 5 oz of Cereals ready-to-eat, ALPEN contain 11.8 times more Vitamin B1, 21.1 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, ALPEN:

• 5 ounces of Canned Tomatoes with Green Chilies have 14.9 times more Sodium and 12.7 times more Water than Cereals ready-to-eat, ALPEN.
• While 5 oz of Cereals ready-to-eat, ALPEN contain 7.4 times more Calcium, 3.3 times more Copper, 11.5 times more Iron, 8.5 times more Magnesium, 26.5 times more Phosphorus, 3.9 times more Potassium, 43.3 times more Selenium and 23.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 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 Cereals ready-to-eat, ALPEN contain 23.5 times more Energy, 41.3 times more Fat, 44 times more Omega 3, 30.3 times more Omega 6, 20.9 times more Carbohydrate and 16.2 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