Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	6.9% 3.87g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	1.5% 5.95μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	14% 141mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	2.73% 0.22mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	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	17% 119mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.85% 143g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, tapioca, ready-to-eat versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, tapioca, ready-to-eat vs Canned Tomatoes with Green Chilies:

• 7 ounces of Puddings, tapioca, ready-to-eat have 5.1 times more Vitamin B2, 1.6 times more Vitamin B5 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.4 times more Vitamin B1, 9.8 times more Vitamin B3, 4.3 times more Vitamin B6, 3 times more Vitamin B9 and 20.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, tapioca, ready-to-eat vs Canned Tomatoes with Green Chilies:

• 7 ounces of Puddings, tapioca, ready-to-eat have 3.6 times more Calcium, 4.3 times more Phosphorus and 1.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 12 times more Manganese, 2.8 times more Sodium and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Canned Tomatoes with Green Chilies contain similar levels of Potassium per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Puddings, tapioca, ready-to-eat as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, ready-to-eat have 8.7 times more Energy, 48.5 times more Fat, 87.5 times more Saturated Fat, 6 times more Carbohydrate and 2.8 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Puddings, tapioca, ready-to-eat as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.