Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	NA	143% 54g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Flaxseed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.37% 14g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 10.3 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 48.4 times more Vitamin B1, 8.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.7 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 Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 13.4 times more Sodium and 13.5 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 12.8 times more Calcium, 13.6 times more Copper, 22 times more Iron, 35.6 times more Magnesium, 18.8 times more Manganese, 45.9 times more Phosphorus, 7.6 times more Potassium, 63.5 times more Selenium and 33.4 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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Flaxseed contain 35.6 times more Energy, 527 times more Fat, 333 times more Saturated Fat, 22813 times more Omega 3, 203.6 times more Omega 6, 8 times more Carbohydrate and 26.5 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