Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	18% 5.78g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	33.8% 5.74g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	5.2% 0.067mg	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	11.4% 45.6μg	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	1.54% 1.4mg	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	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.8% 0.13mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	26% 0.6mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pie, blueberry, prepared from recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Pie, blueberry, prepared from recipe 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 Pie, blueberry, prepared from recipe:

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 3 times more Vitamin B6 and 8.9 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 7 oz of Pie, blueberry, prepared from recipe contain 4.5 times more Vitamin B1, 6.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Pie, blueberry, prepared from recipe:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 2.1 times more Potassium, 2.2 times more Sodium and 1.8 times more Water than Pie, blueberry, prepared from recipe.
• While 7 oz of Pie, blueberry, prepared from recipe contain 4.7 times more Iron, 2.3 times more Manganese, 2.1 times more Phosphorus and 18.5 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 7 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, blueberry, prepared from recipe contain 16.3 times more Energy, 148.8 times more Fat, 264.6 times more Saturated Fat, 188 times more Omega 3, 99.7 times more Omega 6, 9.3 times more Carbohydrate and 3.9 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