Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	6.13% 7.97g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.08% 0.65mg	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	3.27% 0.043mg	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	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.54% 21.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.45% 0.085mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	43.8% 1mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 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 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.8 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 5 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 2.5 times more Vitamin A, 1.8 times more Vitamin B1, 10 times more Vitamin B2, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Copper than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 5 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.8 times more Calcium, 31 times more Iron, 7.6 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Sodium and 2.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.6 times more Carbohydrate and 2.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide inadequate amounts of Energy in five ounces.