Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	12.4% 2.1g	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	87% 113g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, rice cakes, brown rice, rye	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	16.4% 0.21mg	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	1.77% 7.1μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	61.4% 0.55mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	183% 4.2mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	13% 441mg	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	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.26% 9.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, rice cakes, brown rice, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Snacks, rice cakes, brown rice, 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 Snacks, rice cakes, brown rice, rye:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B2, 11 times more Vitamin B3, 7.5 times more Vitamin B5 and 1.5 times more Vitamin B6 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, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of Canned Tomatoes with Green Chilies have 3.6 times more Sodium and 13.9 times more Water than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 4.3 times more Copper, 6.9 times more Iron, 13.1 times more Magnesium, 22.6 times more Manganese, 27.1 times more Phosphorus, 2.9 times more Potassium and 23.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, rye contain 25.7 times more Energy, 47.5 times more Fat, 60 times more Omega 3, 51.4 times more Omega 6, 22.1 times more Carbohydrate and 11.7 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