Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.15% 0.37g	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	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	NA	2.37% 1.7g	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	0.82% 0.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	NA	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	4.8% 0.24mg	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	23% 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	28% 25.2mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	10.6% 0.095mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	33.4% 0.77mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Frozen Kale per 5 oz

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

• 5 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Frozen Kale.
• While 5 oz of Boiled and Drained Frozen Kale contain 7.3 times more Vitamin A, 1.9 times more Vitamin B1, 7.4 times more Vitamin B2, 7.2 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Kale provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Cooked Frozen Kale:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Copper and 25.1 times more Sodium than Cooked Frozen Kale.
• While 5 oz of Boiled and Drained Frozen Kale contain 7.5 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Kale contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Kale contain 336 times more Omega 3, 1.5 times more Carbohydrate and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Kale provide inadequate amounts of Energy and Omega 6 in five ounces.