Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.6% 0.1g	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	99% 128g	130g per day for Men 19-50 years
Sugars	NA	NA	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	32% 12g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pectin, unsweetened, dry mix	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	0.044% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	1.1% 0.014mg	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	0.35% 1.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	66% 0.6mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	4.3% 0.099mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pectin, unsweetened, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Pectin, unsweetened, dry mix 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 Pectin, unsweetened, dry mix:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 4.3 times more Vitamin B1, 128 times more Vitamin B3, 1.3 times more Vitamin B5, 10.3 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 3.2 times more Vitamin B2 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 Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Pectin, unsweetened, dry mix:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 11 times more Magnesium, 1.9 times more Manganese, 7 times more Phosphorus, 15.3 times more Potassium, 2 times more Sodium and 10.8 times more Water than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 4.7 times more Copper, 10.4 times more Iron and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pectin, unsweetened, dry mix lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pectin, unsweetened, dry mix contain 21.7 times more Energy and 25 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.