Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Rye

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Rye	12%	4%	84%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Rye	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.5% 0.93g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	0.22% 0.16g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	56.3% 21.4g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Rye	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	32% 0.42mg	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	13.5% 54μg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Rye	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	58% 0.52mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	159% 3.65mg	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	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.41% 15g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A and more Vitamin C than Rye.
• While 5 oz of Rye grain contain 9.3 times more Vitamin B1, 13.2 times more Vitamin B2, 6.7 times more Vitamin B3, 9.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.2 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 Rye have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Rye grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 200.5 times more Sodium and 8.9 times more Water than Rye.
• While 5 oz of Rye grain contain 4.1 times more Copper, 10.1 times more Iron, 10 times more Magnesium, 19.5 times more Manganese, 23.7 times more Phosphorus, 4.8 times more Potassium, 34.8 times more Selenium and 20.4 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 Rye grain contain 22.5 times more Energy, 108 times more Omega 3, 22.7 times more Omega 6, 21 times more Carbohydrate and 15 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