Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	4.38% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11% 1.86g	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	120% 156g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, corn grits, instant, plain, dry	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	322% 3.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	21.4% 0.28mg	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	87.3% 349μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.6% 0.06mg	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	961% 77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	17.7% 0.41mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	148% 2225mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals, QUAKER, corn grits, instant, plain, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry 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 Cereals, QUAKER, corn grits, instant, plain, dry:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 57.2 times more Vitamin B1, 36.7 times more Vitamin B2, 14.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 19.6 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 Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 7 ounces of Canned Tomatoes with Green Chilies have 3 times more Copper and 13.1 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 18.9 times more Calcium, 149 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Potassium, 42.8 times more Selenium, 2.8 times more Sodium and 3.2 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 Cereals, QUAKER, corn grits, instant, plain, dry contain 22.9 times more Energy, 26.8 times more Fat, 32.3 times more Omega 6, 21.7 times more Carbohydrate and 10.6 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 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in seven ounces.