Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Chocolate Soymilk	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.8% 1.16g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Chocolate Soymilk	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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	11.8% 0.15mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	3.75% 3.37mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	45.4% 0.41mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.6% 170g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 13.8 times more Vitamin B2 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Chocolate Soymilk provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 7.6 times more Sodium than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 2.3 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium, 12 times more Selenium and 2.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Chocolate Soymilk contain similar levels of Water per seven ounces.
• 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 Unfortified Chocolate Soymilk contain 4.2 times more Energy, 75 times more Omega 3, 20.1 times more Omega 6, 2.7 times more Carbohydrate and 3.3 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