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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Yellow Tomatoes	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.21g	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	4.55% 5.9g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Yellow Tomatoes	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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	8.55% 0.11mg	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	15% 59.5μg	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	20% 18mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.3% 0.2mg	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% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	10.4% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.1% 189g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Yellow Tomatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Calcium and 17.4 times more Sodium than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 1.9 times more Iron, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Yellow Tomatoes contain similar levels of Copper, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Yellow Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.2 times more Carbohydrate than Yellow Tomatoes.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.