Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Brown Rice Flour	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11% 1.9g	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	117% 152g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	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	24% 9.13g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	112% 1.46mg	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	7.94% 31.8μg	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	7.94% 1.2mg	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	Brown Rice Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	50.7% 0.46mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	346% 7.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	248% 112μg	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	96% 669mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.64% 23.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Brown Rice Flour per 7 oz

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 13 times more Vitamin B1, 4.2 times more Vitamin B2, 9.9 times more Vitamin B3, 10.7 times more Vitamin B5, 7.1 times more Vitamin B6 and 1.8 times more Vitamin B9 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 Brown Rice Flour have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Brown Rice Flour:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Calcium, 50.1 times more Sodium and 7.9 times more Water than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 2.6 times more Copper, 7.6 times more Iron, 10.2 times more Magnesium, 30.4 times more Manganese, 24.1 times more Phosphorus, 2.7 times more Potassium, 24.2 times more Selenium and 18.8 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 Brown Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Brown Rice Flour contain 24.2 times more Energy, 34.8 times more Fat, 42 times more Omega 3, 32.9 times more Omega 6, 21.1 times more Carbohydrate and 10.5 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