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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	NA	102% 38.7g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.27% 9.87g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 10.3 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 48.4 times more Vitamin B1, 8.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.7 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 Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 13.4 times more Sodium and 13.5 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 12.8 times more Calcium, 13.6 times more Copper, 22 times more Iron, 35.6 times more Magnesium, 18.8 times more Manganese, 45.9 times more Phosphorus, 7.6 times more Potassium, 63.5 times more Selenium and 33.4 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 Flaxseed contain 35.6 times more Energy, 527 times more Fat, 333 times more Saturated Fat, 22813 times more Omega 3, 203.6 times more Omega 6, 8 times more Carbohydrate and 26.5 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