Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Teff

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Teff	14%	6%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Teff	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	73.6% 0.96mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	NA	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Teff	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.47% 17.5g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A than Teff.
• While 7 oz of Raw Teff contain 11.5 times more Vitamin B1, 14.2 times more Vitamin B2, 5.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 4.7 times more Vitamin B6 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 Teff have insufficient amounts of Vitamin A

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

• 7 ounces of Canned Tomatoes with Green Chilies have 33.4 times more Sodium and 10.7 times more Water than Teff.
• While 7 oz of Raw Teff contain 9 times more Calcium, 9 times more Copper, 29.3 times more Iron, 16.7 times more Magnesium, 70 times more Manganese, 30.6 times more Phosphorus, 4 times more Potassium, 11 times more Selenium and 27.9 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 Raw Teff contain 24.5 times more Energy, 29.8 times more Fat, 135 times more Omega 3, 32.3 times more Omega 6, 20.2 times more Carbohydrate and 19.3 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