Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10.5% 1.8g	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	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tofu Yogurt	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	2.98% 0.48mg	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	3.05% 0.04mg	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	2.98% 12μg	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	5.5% 4.96mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tofu Yogurt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.5% 0.15mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19% 79.4mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.16% 154g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 2.7 times more Vitamin B3, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 1.8 times more Vitamin B1 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Tofu yogurt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 2.3 times more Potassium, 11.5 times more Sodium and 1.2 times more Water than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 5.9 times more Calcium, 4.1 times more Iron, 3.6 times more Magnesium, 2.7 times more Phosphorus, 32.5 times more Selenium and 2.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Tofu Yogurt contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tofu yogurt contain 6.3 times more Energy, 116 times more Omega 3, 31.1 times more Omega 6, 4.4 times more Carbohydrate and 5.1 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