Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tostada shells, corn	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	70.3% 91g	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	21.6% 8.22g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	39.6% 0.51mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	NA	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	23.3% 0.21mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	22.4% 0.51mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Tostada shells, corn 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 Tostada shells, corn:

• 5 oz of Tostada shells, corn contain 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 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

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Tostada shells, corn:

• 5 ounces of Canned Tomatoes with Green Chilies have 28.4 times more Water than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 3.8 times more Calcium, 1.6 times more Copper, 5.9 times more Iron, 6.9 times more Magnesium, 2.8 times more Manganese, 14.5 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium, 1.6 times more Sodium and 9.5 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 Tostada shells, corn contain 31.6 times more Energy, 292.3 times more Fat, 637.4 times more Saturated Fat, 124 times more Omega 3, 276.7 times more Omega 6, 17.8 times more Carbohydrate and 8.9 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