Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Potato Flour	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.93% 0.16g	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	91% 118g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Potato Flour	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	8.86% 35.4μg	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	6% 5.4mg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Potato Flour	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.2% 92mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.25% 9.24g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 1.6 times more Vitamin C than Potato Flour.
• While 5 oz of Potato Flour contain 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B5, 7.5 times more Vitamin B6 and 2.8 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 Potato Flour have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 7.3 times more Sodium and 14.5 times more Water than Potato Flour.
• While 5 oz of Potato Flour contain 3.3 times more Calcium, 2.2 times more Copper, 5.3 times more Iron, 5.9 times more Magnesium, 2.4 times more Manganese, 12 times more Phosphorus, 9.4 times more Potassium, 2.8 times more Selenium and 4.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Potato Flour contain 23.8 times more Energy, 35 times more Omega 3, 23 times more Carbohydrate and 10 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 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Potato Flour provide inadequate amounts of Omega 6 in five ounces.