Comparing Nutrients in 7 ounces Dark Rye Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dark Rye Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.2% 645kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	105% 136g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	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	0.63% 0.46g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	124% 47.2g	NA	38g per day for Men 19-50 years
Protein	56.4% 31.6g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	16.4% 65.5μg	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	0% 0mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	123% 9.86mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	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	141% 990mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Rye Flour 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 Dark Rye Flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Dark Rye Flour have 9.3 times more Vitamin B1, 13.2 times more Vitamin B2, 6.7 times more Vitamin B3, 9.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• 7 ounces of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dark Rye Flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Rye Flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Dark Rye Flour have 1.9 times more Calcium, 6.2 times more Copper, 19.1 times more Iron, 14.5 times more Magnesium, 45.9 times more Manganese, 35.6 times more Phosphorus, 6.7 times more Potassium, 45 times more Selenium and 38.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 200.5 times more Sodium and 8.8 times more Water than Dark Rye Flour.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Rye Flour have 21.7 times more Energy, 27.8 times more Fat, 147 times more Omega 3, 31 times more Omega 6, 19 times more Carbohydrate and 23.1 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein