Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, potato sticks	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	148% 25.2g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, potato sticks	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, potato sticks per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Snacks, potato sticks 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 Snacks, potato sticks:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 2.8 times more Vitamin B1, 6.1 times more Vitamin B2, 7.5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 4.4 times more Vitamin B9 and 7.6 times more Vitamin C 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 Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Snacks, potato sticks:

• 5 ounces of Canned Tomatoes with Green Chilies have 42.8 times more Water than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 3.5 times more Copper, 8.7 times more Iron, 5.8 times more Magnesium, 3.2 times more Manganese, 12.3 times more Phosphorus, 11.6 times more Potassium, 20.3 times more Selenium, 1.6 times more Sodium and 7.6 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
• 5 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, potato sticks contain 34.8 times more Energy, 430 times more Fat, 807.3 times more Saturated Fat, 70 times more Omega 3, 613.8 times more Omega 6, 14.7 times more Carbohydrate and 9.7 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