Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	39.4% 6.7g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	18.6% 2.98mg	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	2.83% 0.037mg	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	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	57.5% 0.52mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Cookie, butter or sugar, with chocolate icing or filling 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 Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 10 times more Vitamin B1, 10 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.9 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 Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Sodium and 47.1 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 4.1 times more Copper, 9.4 times more Iron, 5.3 times more Phosphorus, 2.2 times more Potassium and 22.5 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Magnesium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 33.5 times more Energy, 293.8 times more Fat, 1345.5 times more Saturated Fat, 357 times more Omega 3, 163.1 times more Omega 6, 19 times more Carbohydrate and 5.9 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