Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Poppy Seed

Macros Ratio

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

Macro Nutrients

	Canned Tomatoes with Green Chilies	Poppy Seed	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	236% 40g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	5.85% 4.24g	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	0.57% 0.41g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	NA	72.7% 27.6g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Poppy Seed	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	27% 0.35mg	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	29% 116μg	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	1.57% 1.4mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Poppy Seed	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	256% 2.3mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	413% 9.5mg	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	176% 1233mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	102% 11mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.23% 8.43g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 6.2 times more Vitamin C than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 25.1 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.1 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 Poppy Seed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 15.4 times more Sodium and 15.8 times more Water than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 71.9 times more Calcium, 18.1 times more Copper, 37.5 times more Iron, 31.5 times more Magnesium, 50.8 times more Manganese, 62.1 times more Phosphorus, 6.7 times more Potassium, 33.8 times more Selenium and 60.8 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 Poppy Seed Spices contain 35 times more Energy, 519.5 times more Fat, 410.6 times more Saturated Fat, 273 times more Omega 3, 975.7 times more Omega 6, 7.8 times more Carbohydrate and 26.1 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