Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.65% 1.13g	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	128% 166g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Crackers, matzo, plain	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	48.3% 7.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	17.6% 0.23mg	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	8.43% 33.7μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.2% 0.12mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	56% 1.3mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	133% 73.2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Crackers, matzo, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Crackers, matzo, plain 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 Crackers, matzo, plain:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 11.4 times more Vitamin B1, 15.3 times more Vitamin B2, 6.1 times more Vitamin B3, 3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Crackers, matzo, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Crackers, matzo, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Crackers, matzo, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Crackers, matzo, plain:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Calcium, 1.5 times more Copper, more Sodium and 21.9 times more Water than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 12.2 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 6.4 times more Phosphorus, 92.3 times more Selenium and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Crackers, matzo, plain contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, matzo, plain contain 26.3 times more Energy, 32 times more Omega 3, 19.7 times more Omega 6, 23.1 times more Carbohydrate and 14.5 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