Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.3% 0.39g	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	5.45% 7.1g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	61.6% 554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	19% 0.25mg	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	4.96% 20μg	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	58.3% 52.4mg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	584% 701μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	36.6% 366mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	31% 0.28mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	32.4% 0.74mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.4% 126g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Vitamin B5 than Boiled Lambsquarters.
• While 5 oz of Boiled and Drained Lambsquarters contain 19.6 times more Vitamin A, 2.9 times more Vitamin B1, 13.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 6 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
• 5 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 13.8 times more Sodium than Boiled Lambsquarters.
• While 5 oz of Boiled and Drained Lambsquarters contain 12.9 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Lambsquarters 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 Lambsquarters lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Lambsquarters contain 32 times more Omega 3, 1.4 times more Carbohydrate and 4.6 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 Lambsquarters provide inadequate amounts of Energy and Omega 6 in five ounces.