Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	9.06% 1.54g	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	50.7% 66g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Rolls, hamburger, whole grain white, calcium-fortified	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	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	11.3% 0.15mg	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	49.6% 198μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	28% 0.25mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	57% 1.3mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Rolls, hamburger, whole grain white, calcium-fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Rolls, hamburger, whole grain white, calcium-fortified 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 Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 15.4 times more Vitamin B1, 16.6 times more Vitamin B2, 7.3 times more Vitamin B3 and 15.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Rolls, hamburger, whole grain white, calcium-fortified 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 Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 11.7 times more Calcium, 2 times more Copper, 10 times more Iron, 3.5 times more Magnesium, 7 times more Manganese, 10.9 times more Phosphorus, 1.8 times more Potassium, 35 times more Selenium, 1.3 times more Sodium and 15.8 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 Rolls, hamburger, whole grain white, calcium-fortified contain 17 times more Energy, 43.6 times more Fat, 105.7 times more Saturated Fat, 135 times more Omega 3, 37.4 times more Omega 6, 12.8 times more Carbohydrate and 13.5 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