Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.49% 0.083g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	1.13% 0.64g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	13.7% 0.18mg	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	2.5% 9.92μg	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	323% 291mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	9.3% 0.21mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Guava Sauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cooked Guava Sauce 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 Cooked Guava Sauce:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Guava Sauce.
• While 7 oz of Cooked Guava Sauce contain 23.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Guava Sauce provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Guava Sauce have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cooked Guava Sauce:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 100.3 times more Sodium than Cooked Guava Sauce.
• While 7 oz of Cooked Guava Sauce contain 2.1 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Guava Sauce contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Guava Sauce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Guava Sauce contain 2.6 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Guava Sauce provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.