Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	47.7% 46.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	264% 4.22g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	52.2% 8.9g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	83% 1.1mg	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	11% 9.72mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	23.7% 0.55mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, vegetable chips, made from garden vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Vitamin A and 1.3 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 7 oz of Snacks, vegetable chips, made from garden vegetables contain 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 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 Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 7 ounces of Canned Tomatoes with Green Chilies have 14.9 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 7 oz of Snacks, vegetable chips, made from garden vegetables contain 2.6 times more Calcium, 2.6 times more Copper, 6 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 9.3 times more Phosphorus, 7.8 times more Potassium and 3.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snacks, vegetable chips, made from garden vegetables contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, vegetable chips, made from garden vegetables contain 31.5 times more Energy, 291.3 times more Fat, 160.2 times more Saturated Fat, 2127 times more Omega 3, 154.3 times more Omega 6, 16.7 times more Carbohydrate and 7.7 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