Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	9.5% 1.6g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	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	14% 5.36g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	6.56% 0.085mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	28.4% 0.26mg	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	62% 4.96mg	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	31% 0.71mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	53% 796mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) 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 English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.4 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 13 times more Vitamin B1, 14.8 times more Vitamin B2, 6.1 times more Vitamin B3, 3 times more Vitamin B5 and 8.2 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 English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 7 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.6 times more Calcium, 1.4 times more Copper, 9.6 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 9.5 times more Phosphorus and 5.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 15.7 times more Energy, 75 times more Omega 3, 28 times more Omega 6, 12.7 times more Carbohydrate and 11.2 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