Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	3.2% 0.55g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	1.76% 1.28g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, 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	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	0.12% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	0.55% 0.007mg	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	2.95% 0.071μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6% 0.054mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	2.53% 0.058mg	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	480% 3357mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	354% 5316mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.26% 9.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Puddings, all flavors except chocolate, low calorie, instant, 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 6.8 times more Vitamin B1, 45.7 times more Vitamin B3, 3.1 times more Vitamin B5, 20.6 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B2 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Copper, 2.2 times more Magnesium, 3.2 times more Manganese, 3.6 times more Potassium and 13.8 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 7.2 times more Calcium, 1.5 times more Iron, 169.1 times more Phosphorus and 9.4 times more Sodium than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 23.3 times more Energy, 47 times more Omega 3, 13.3 times more Omega 6 and 23.4 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein in five ounces.