Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	261% 44.3g	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	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	NA	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	NA	42.3% 16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	16.6% 0.22mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	54.3% 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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	120% 1804mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.5 times more Vitamin A and 20.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.9 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Canned Tomatoes with Green Chilies have 5 times more Calcium and 78.5 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.8 times more Copper, 7.6 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 14.2 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 2.3 times more Sodium and 23.8 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 38.9 times more Energy, 544.4 times more Fat, 620 times more Saturated Fat, 853 times more Omega 3, 770.3 times more Omega 6, 12.4 times more Carbohydrate and 10.6 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