Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Agar Seaweed	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0% 0g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Agar Seaweed	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	4.9% 0.064mg	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	42% 169μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Agar Seaweed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.5% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	32% 0.74mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Agar Seaweed per 7 oz

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 6.8 times more Vitamin B1, 11.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2 times more Vitamin B5 and 9.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Agar Seaweed 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 Agar Seaweed:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Copper, 2.8 times more Phosphorus and 44.6 times more Sodium than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.7 times more Calcium, 7.2 times more Iron, 6.1 times more Magnesium, 2.8 times more Manganese, 2.1 times more Potassium and 4.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Agar Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Agar Seaweed contain 1.9 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.