Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	36.7% 1064kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	68% 21.7g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	140% 23.8g	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	80.8% 105g	130g per day for Men 19-50 years
Sugars	9.63% 7g	0.6% 0.44g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	101% 1.3mg	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	68.6% 61.7mg	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	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	67.5% 0.61mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	38% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	74.4% 2530mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.1% 3.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, potato chips, plain, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Snacks, potato chips, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Snacks, potato chips, plain, unsalted:

• 7 oz of Snacks, potato chips, plain, unsalted contain 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 5.4 times more Vitamin B3, 3.5 times more Vitamin B5, 38.8 times more Vitamin B6, 9 times more Vitamin B9, 3.9 times more Vitamin C, 11 times more Vitamin E and 9.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Snacks, potato chips, plain, unsalted:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Calcium, 27.6 times more Sodium and 48.2 times more Water than Snacks, potato chips, plain, unsalted.
• While 7 oz of Snacks, potato chips, plain, unsalted contain 2.7 times more Copper, 5.6 times more Magnesium, 7.5 times more Manganese, 8.3 times more Phosphorus, 6.2 times more Potassium, 13.5 times more Selenium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, potato chips, plain, unsalted contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 16 times more Sugars than Snacks, potato chips, plain, unsalted.
• While 7 oz of Snacks, potato chips, plain, unsalted contain 20.6 times more Energy, 182.1 times more Fat, 421.5 times more Saturated Fat, 63.3 times more Omega 3, 161.9 times more Omega 6, 8.5 times more Carbohydrate, 4.8 times more Fiber and 7.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein