Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	75.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	31% 40.4g	130g per day for Men 19-50 years
Sugars	NA	9.77% 7.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	382% 4.96mg	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	4.47% 18μg	283% 1133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	165% 149mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	165% 992IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	551% 4.96mg	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	6.45% 0.52mg	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	10785% 248mg	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	3.97% 27.8mg	405% 2836mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Powder High Protein Nutritional Shake Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Powder High Protein Nutritional Shake Mix:

• 7 oz of Powder High Protein Nutritional Shake Mix contain 93.8 times more Vitamin A, 63 times more Vitamin B1, 111.8 times more Vitamin B2, 39.1 times more Vitamin B3, 84.5 times more Vitamin B5, 24.3 times more Vitamin B6, 63.4 times more Vitamin B9, more Vitamin B12, 12.1 times more Vitamin C and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Powder High Protein Nutritional Shake Mix:

• 7 ounces of Canned Tomatoes with Green Chilies have 11.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 35.7 times more Calcium, 27.8 times more Copper, 86.5 times more Iron, 45.5 times more Magnesium, 947 times more Manganese, 102.1 times more Phosphorus, 9.3 times more Potassium, 218.8 times more Selenium, 3 times more Sodium and 144.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Powder High Protein Nutritional Shake Mix contain 26.1 times more Energy, 133.9 times more Fat, 794 times more Omega 3, 223.4 times more Omega 6, 5.6 times more Carbohydrate and 77.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein