Comparing Nutrients in 100 calories Lotus Seeds VS Canned Tomatoes with Green Chilies

Weight per 100 calories

• Lotus Seeds: 112g
• Canned Tomatoes with Green Chilies: 667g

Lotus Seeds have 5.9 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Lotus Seeds or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Lotus Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	18.6% 24g	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	NA	38g per day for Men 19-50 years
Protein	8.3% 4.64g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	9.74% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.12% 0.26mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	53% 0.69mg	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	7.87% 31.5μg	15% 60μg	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	0% 0mg	46% 41.3mg	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

	Lotus Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	66.7% 0.6mg	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	13.3% 1.07mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	38.3% 0.88mg	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	27% 189mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	0.075% 1.12mg	178% 2673mg	1500mg per day for Men 19-50 years
Zinc	2.86% 0.31mg	7.88% 0.87mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	17% 628g	3700g per day for Men 19-50 years

Lotus Seeds VS Canned Tomatoes With Green Chilies Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Lotus Seeds or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 100 calories of Lotus Seeds vs Canned Tomatoes with Green Chilies:

• 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 118.7 times more Vitamin A, 2.8 times more Vitamin B2, 8.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Lotus Seeds as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Lotus Seeds vs Canned Tomatoes with Green Chilies:

• 100 calories of Lotus Seeds have 2 times more Phosphorus than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.7 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.7 times more Potassium, 2379.3 times more Sodium, 2.8 times more Zinc and 7.3 times more Water than Raw Lotus Seeds.
• Both Lotus Seeds and Canned Tomatoes with Green Chilies contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Raw Lotus Seeds and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 100 kcal
• Both Lotus Seeds and Canned Tomatoes with Green Chilies offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Lotus Seeds as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.