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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Pasta	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.44% 0.59g	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	47% 61.2g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Pasta	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	7.48% 0.097mg	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	3.47% 14μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22% 0.2mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	27.8% 0.64mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.33% 123g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Pasta.
• 7 ounces of Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Pasta 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 Pasta:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 2.4 times more Potassium, 401 times more Sodium and 1.5 times more Water than Cooked Pasta.
• While 7 oz of Cooked Pasta contain 1.9 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 66 times more Selenium and 3.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Pasta contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Pasta contain 10.5 times more Energy, 8.5 times more Carbohydrate and 8.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.