Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	128% 166g	130g per day for Men 19-50 years
Sugars	9.63% 7g	10% 7.32g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	39% 15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	122% 1.6mg	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	2.5% 9.92μg	22.3% 89.3μg	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	17.4% 15.7mg	20.5% 18.5mg	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	11% 1.65mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	38.4% 0.35mg	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	33% 2.64mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	NA	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	5.67% 39.7mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Fat Free Potato Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Fat Free Potato Chips:

• 7 ounces of Stewed Canned Tomatoes have 20.8 times more Vitamin E than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 23.5 times more Vitamin B1, 3.3 times more Vitamin B2, 9 times more Vitamin B3, 47.1 times more Vitamin B6, 9 times more Vitamin B9 and 3.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fat Free Potato Chips provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Fat Free Potato Chips have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Fat Free Potato Chips:

• 7 ounces of Stewed Canned Tomatoes have 45.8 times more Water than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 1.6 times more Copper, 2.7 times more Iron, 5.8 times more Magnesium, 8.4 times more Phosphorus, 7.9 times more Potassium, 13.5 times more Selenium, 2.9 times more Sodium and 4.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fat Free Potato Chips contain similar levels of Calcium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Salted Fat Free Potato Chips contain 14.6 times more Energy, 20 times more Omega 3, 13.5 times more Carbohydrate, 7.5 times more Fiber and 10.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fat Free Potato Chips offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in seven ounces.