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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Quinoa	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11.4% 1.93g	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	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Quinoa	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.1% 0.82mg	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	18.8% 0.24mg	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	21% 83.3μg	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	8.33% 1.25mg	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 Quinoa	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.3% 0.38mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	54.4% 1.25mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.84% 142g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 3.1 times more Vitamin B1, 5.8 times more Vitamin B2 and 4.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Quinoa provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Cooked Quinoa have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 57.3 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 2.1 times more Copper, 5.7 times more Iron, 5.8 times more Magnesium, 4.8 times more Manganese, 10.9 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 8.4 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
• 7 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Quinoa contain 8 times more Energy, 85 times more Omega 3, 33.6 times more Omega 6, 5.9 times more Carbohydrate and 6.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein