Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	60% 58.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	112% 19g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	2.45% 1.37g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	58.4% 9.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	45.5% 0.59mg	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	35.2% 141μg	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	3.1% 2.78mg	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	NA	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	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	217% 1.95mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	89.2% 2.05mg	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	98% 685mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	40% 1359mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, trail mix, regular, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Snacks, trail mix, regular, unsalted 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, trail mix, regular, unsalted:

• 7 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A and 4.4 times more Vitamin C than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 13.6 times more Vitamin B1, 10.4 times more Vitamin B2, 7.4 times more Vitamin B3, 6 times more Vitamin B5, 2.9 times more Vitamin B6 and 7.9 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 Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Snacks, trail mix, regular, unsalted:

• 7 ounces of Canned Tomatoes with Green Chilies have 40.1 times more Sodium and 10.2 times more Water than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 3.9 times more Calcium, 10.9 times more Copper, 11.7 times more Iron, 14.4 times more Magnesium, 7.8 times more Manganese, 24.6 times more Phosphorus, 6.4 times more Potassium and 24.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, trail mix, regular, unsalted contain 30.8 times more Energy, 367.5 times more Fat, 504.5 times more Saturated Fat, 70 times more Omega 3, 330.3 times more Omega 6, 12.4 times more Carbohydrate and 20 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