Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Raspberries Puree	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Raspberries Puree	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	5.65% 0.073mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	32% 29mg	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	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	58.3% 1.34mg	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	11.4% 387mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.6% 170g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have 4 times more Vitamin A, 1.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 2.1 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Raspberries Puree have insufficient amounts of Vitamin A

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

• 7 ounces of Canned Tomatoes with Green Chilies have 100.3 times more Sodium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.7 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Raspberries Puree contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raspberries Puree with Seeds contain 3.2 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.