Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	103% 17.6g	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	100% 130g	130g per day for Men 19-50 years
Sugars	9.63% 7g	2.74% 2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 1.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	32.5% 0.42mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	0% 0mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	115% 1.04mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	69% 290mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, tortilla chips, unsalted, white corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Stewed Canned Tomatoes have 3.1 times more Vitamin B1, more Vitamin C and 3.4 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 10.4 times more Vitamin B5, 12.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and 4.3 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Stewed Canned Tomatoes have 14.7 times more Sodium and 43.8 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 5.1 times more Calcium, 4.7 times more Copper, 1.7 times more Iron, 12.2 times more Magnesium, 10 times more Phosphorus, 11.2 times more Selenium and 14.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, tortilla chips, unsalted, white corn contain similar levels of Potassium 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 3.5 times more Sugars and 26.9 times more Fructose than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 19.3 times more Energy, 122.9 times more Fat, 94.5 times more Saturated Fat, 365.3 times more Omega 3, 119.7 times more Omega 6, 10.6 times more Carbohydrate, 5.3 times more Fiber and 8.6 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