Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	17% 2.87g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	33% 0.43mg	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	21% 83.3μg	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	13.7% 12.3mg	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	NA	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Commercial Whole-wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 11.6 times more Vitamin B1, 8.8 times more Vitamin B2, 6.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.7 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 Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Commercial Whole-wheat Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Water than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 8.1 times more Calcium, 2.5 times more Copper, 9.5 times more Iron, 6.8 times more Magnesium, 16.5 times more Manganese, 15.1 times more Phosphorus, 2.4 times more Potassium, 64.3 times more Selenium and 13.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Commercial Whole-wheat 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 Commercially Prepared Whole-wheat Bread contain 16.8 times more Energy, 43.8 times more Fat, 65.6 times more Saturated Fat, 139 times more Omega 3, 49.9 times more Omega 6, 11.8 times more Carbohydrate and 18 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