Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	21% 3.6g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	42.3% 16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	43.7% 0.57mg	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	34.7% 139μg	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	13.7% 12.3mg	0.22% 0.2mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	67.7% 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	6.45% 0.52mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	190% 4.37mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	5.05% 187g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Toasted Multi-grain Bread 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 Toasted Multi-grain Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 62 times more Vitamin C than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 7.1 times more Vitamin B1, 7.5 times more Vitamin B2, 6.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have 3 times more Water than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 5.6 times more Calcium, 3.4 times more Copper, 10.5 times more Iron, 7.7 times more Magnesium, 16.7 times more Manganese, 17.6 times more Phosphorus, 2.3 times more Potassium, 89.5 times more Selenium and 14.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread contain similar levels of Sodium per seven ounces.
• 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 Toasted Multi-grain Bread with Whole-grain contain 19.2 times more Energy, 57.5 times more Fat, 86.2 times more Saturated Fat, 223 times more Omega 3, 62.5 times more Omega 6, 13 times more Carbohydrate and 21 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