Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	7.33% 1.25g	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	113% 147g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Soft Red Winter Wheat	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	41.5% 0.54mg	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	20.3% 81.4μg	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	0% 0mg	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	13.4% 2mg	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	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	99% 0.89mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	379% 8.7mg	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	140% 978mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Soft Red Winter Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Soft Red Winter Wheat 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 Soft Red Winter Wheat:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 11.6 times more Vitamin B1, 5.1 times more Vitamin B2, 7.5 times more Vitamin B3, 5.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.6 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 Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Soft Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Soft Red Winter Wheat:

• 7 ounces of Canned Tomatoes with Green Chilies have 200.5 times more Sodium and 7.7 times more Water than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 1.4 times more Calcium, 5 times more Copper, 12.3 times more Iron, 11.5 times more Magnesium, 33.3 times more Manganese, 35.2 times more Phosphorus, 3.7 times more Potassium and 20.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Soft Red Winter Wheat contain 22.1 times more Energy, 21.7 times more Omega 6, 20.5 times more Carbohydrate and 15 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 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Soft Red Winter Wheat provide inadequate amounts of Omega 3 in seven ounces.