Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	13.5% 2.3g	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	98% 127g	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	222% 84.5g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	266% 3.45mg	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	152% 609μg	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	135% 121mg	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	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	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	254% 2540mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	121% 1.1mg	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	726% 58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	161% 3.7mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	58.3% 6.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dried Rosemary Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Dried Rosemary Spices 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 Dried Rosemary Spices:

• 7 oz of Dried Rosemary Spices contain 7.8 times more Vitamin A, 15.1 times more Vitamin B1, 22.5 times more Vitamin B2, 1.6 times more Vitamin B3, 16.9 times more Vitamin B6, 34.1 times more Vitamin B9 and 9.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Rosemary 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 Dried Rosemary Spices:

• 7 ounces of Canned Tomatoes with Green Chilies have 8 times more Sodium and 10.1 times more Water than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 64 times more Calcium, 6.1 times more Copper, 112.5 times more Iron, 20 times more Magnesium, 14.1 times more Manganese, 5 times more Phosphorus, 8.9 times more Potassium, 11.5 times more Selenium 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 Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Rosemary Spices contain 22.1 times more Energy, 190.3 times more Fat, 670.1 times more Saturated Fat, 1076 times more Omega 3, 40 times more Omega 6, 17.7 times more Carbohydrate and 7.1 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