Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Miso

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Miso	25%	26%	49%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	29% 4.9g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	16.4% 12g	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	% 0g	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	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	30.4% 0.39mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	93% 0.83mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	74% 1.7mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.3% 85.4g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have 5 times more Vitamin A and more Vitamin C than Miso.
• While 7 oz of Miso contain 2.9 times more Vitamin B1, 12.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Miso have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Water than Miso.
• While 7 oz of Miso contain 2.9 times more Calcium, 4.7 times more Copper, 9.6 times more Iron, 4.4 times more Magnesium, 6.5 times more Manganese, 11.4 times more Phosphorus, 2 times more Potassium, 17.5 times more Selenium, 9.3 times more Sodium and 19.7 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 Miso contain 13.2 times more Energy, 75.1 times more Fat, 93.2 times more Saturated Fat, 405 times more Omega 3, 85.5 times more Omega 6, 7 times more Carbohydrate and 18.5 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