Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	18% 3.04g	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	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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% 0g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	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	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	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	8.15% 32.6μg	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	6.3% 5.67mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.93μg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	7.83% 0.18mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	43.8% 656mg	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	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oven-heated Frozen Potato Puffs per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 1.6 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Oven-heated Frozen Potato Puffs:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Calcium and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 2.2 times more Iron, 1.5 times more Magnesium, 6 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 Oven-heated Frozen Potato Puffs contain similar levels of Copper, Manganese and Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen Potato Puffs contain 12.8 times more Energy, 113.1 times more Fat, 150.6 times more Saturated Fat, 206 times more Omega 3, 73.9 times more Omega 6, 7.5 times more Carbohydrate and 3.1 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, Omega 6 and Protein