Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	46.6% 45.2g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	27% 8.65g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	93% 16g	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	49% 63.6g	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	NA	38g per day for Men 19-50 years
Protein	1.75% 0.98g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	28.2% 0.37mg	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	23% 92μg	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	2.05% 1.84mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	133% 1.2mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	65.5% 1.5mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	27% 919mg	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	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Vitamin A and 4.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 12.1 times more Vitamin B1, 11.8 times more Vitamin B2, 6.9 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.2 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Canned Tomatoes with Green Chilies have 14.9 times more Sodium and 14.3 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 5.5 times more Calcium, 9.4 times more Copper, 13 times more Iron, 14.6 times more Magnesium, 8 times more Manganese, 27.6 times more Phosphorus, 6.1 times more Potassium and 24.2 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 32.3 times more Energy, 398.8 times more Fat, 554.5 times more Saturated Fat, 80 times more Omega 3, 386.6 times more Omega 6, 12.4 times more Carbohydrate and 20.6 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