Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Lambsquarters	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	11.3% 6.35g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	15.7% 0.2mg	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	6.95% 27.8μg	4.47% 18μg	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	81.6% 73.4mg	13.7% 12.3mg	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	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	51% 512mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	20% 0.18mg	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	17.4% 1.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	11.4% 0.26mg	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	12.8% 89.3mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Lambsquarters vs Canned Tomatoes with Green Chilies:

• Boiled and Drained Lambsquarters have 19.6 times more Vitamin A, 2.9 times more Vitamin B1, 13.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Vitamin B5 than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Lambsquarters vs Canned Tomatoes with Green Chilies:

• Boiled and Drained Lambsquarters have 12.9 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 13.8 times more Sodium than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Lambsquarters have 2.1 times more Energy, 32 times more Omega 3, 9.4 times more Omega 6, 1.4 times more Carbohydrate and 4.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Boiled and Drained Lambsquarters as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.