Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	19.6% 3.32g	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	114% 148g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cake, gingerbread, dry mix	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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	6.26% 0.081mg	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	25.3% 101μg	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	0.44% 0.4mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	54.2% 0.49mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	48% 1.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cake, gingerbread, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cake, gingerbread, dry 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 Cake, gingerbread, dry mix:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.5 times more Vitamin B6 and 31 times more Vitamin C than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 10 times more Vitamin B1, 12.6 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 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 Cake, gingerbread, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cake, gingerbread, dry mix:

• 7 ounces of Canned Tomatoes with Green Chilies have 21.4 times more Water than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 4.7 times more Calcium, 2.7 times more Copper, 18.1 times more Iron, 1.9 times more Magnesium, 4.2 times more Manganese, 16.1 times more Phosphorus, 3.2 times more Potassium, 5.3 times more Selenium, 1.6 times more Sodium and 2.8 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 Cake, gingerbread, dry mix contain 29.1 times more Energy, 172.5 times more Fat, 314.5 times more Saturated Fat, 91 times more Omega 3, 57.8 times more Omega 6, 20.6 times more Carbohydrate and 6.4 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