Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Ground Ginger	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	8.24% 1.4g	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	109% 142g	130g per day for Men 19-50 years
Sugars	NA	9.28% 6.73g	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	4.87% 3.53g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	73.6% 28g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Ground Ginger	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	96% 1.24mg	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	6.45% 25.8μg	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	1.54% 1.4mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Ground Ginger	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	106% 0.95mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	2873% 66mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.53% 19.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A and 8.9 times more Vitamin C than Ground Ginger.
• While 7 oz of Ground Ginger Spices contain 1.4 times more Vitamin B1, 8.9 times more Vitamin B2, 15 times more Vitamin B3, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 1.4 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 Ground Ginger have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Ground Ginger Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 14.9 times more Sodium and 9.5 times more Water than Ground Ginger.
• While 7 oz of Ground Ginger Spices contain 5.7 times more Calcium, 5.3 times more Copper, 76.2 times more Iron, 19.5 times more Magnesium, 252.3 times more Manganese, 12 times more Phosphorus, 12.3 times more Potassium, 139.5 times more Selenium and 28 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 Ground Ginger Spices contain 22.3 times more Energy, 53 times more Fat, 236.3 times more Saturated Fat, 223 times more Omega 3, 24.3 times more Omega 6, 19.8 times more Carbohydrate and 13 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