Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cucumber	14%	5%	81%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cucumber	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.23% 0.04g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	NA	3.27% 2.37g	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	1.7% 1.23g	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	% 1.08g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	NA	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cucumber	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	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.55% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	2.5% 9.92μg	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	4.4% 3.97mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cucumber	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.84μg	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	4.96% 0.4mg	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	4.87% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	11.7% 5.27μg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	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	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have 4 times more Vitamin A, 1.3 times more Vitamin B1, 6.5 times more Vitamin B3, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Cucumber.
• While 5 oz of Raw Whole Cucumber contain 1.7 times more Vitamin B2 and 1.8 times more Vitamin B5 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 Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 2.2 times more Copper, 1.7 times more Manganese and 200.5 times more Sodium than Cucumber.
• While 5 oz of Raw Whole Cucumber contain 1.7 times more Phosphorus and 1.4 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cucumber contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Cucumber lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Whole Cucumber lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Canned Red Ripe Tomatoes with Green Chilies and Raw Whole Cucumber have similar amounts of macro-nutrients per 5 oz
• Both Canned Tomatoes with Green Chilies and Cucumber offer comparable quantities of Carbohydrate per five ounces.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.