Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Strawberry Guavas

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Strawberry Guavas	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.12% 0.36g	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	26.5% 34.5g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	7.44% 1.2mg	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	NA	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	NA	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	81.6% 73.4mg	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	Strawberry Guavas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	17% 579mg	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	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	NA	11mg per day for Men 19-50 years
Water	5.05% 187g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Strawberry Guavas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Strawberry Guavas 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 Strawberry Guavas:

• 7 ounces of Canned Tomatoes with Green Chilies have 4 times more Vitamin A than Strawberry Guavas.
• While 7 oz of Raw Strawberry Guavas contain 1.6 times more Vitamin B2 and 6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Strawberry Guavas provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Strawberry Guavas have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Strawberry Guavas have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Strawberry Guavas:

• 7 ounces of Canned Tomatoes with Green Chilies have 10.8 times more Sodium than Strawberry Guavas.
• While 7 oz of Raw Strawberry Guavas contain 1.5 times more Magnesium, 1.9 times more Phosphorus and 2.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Strawberry Guavas contain similar levels of Iron and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Strawberry Guavas contain 4.6 times more Energy, 71 times more Omega 3 and 4.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Strawberry Guavas provide inadequate amounts of Omega 6 and Protein in seven ounces.