Comparing Nutrients in 100 calories Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread

Weight per 100 calories

• Canned Tomatoes with Green Chilies: 667g
• Toasted Multi-grain Bread: 34.7g

Toasted Multi-grain Bread with Whole-grain has 19.2 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is high in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.28% 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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.4% 2.8g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	15% 133μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.74% 0.13mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.64% 0.099mg	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	15% 60μg	6.08% 24.3μg	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	46% 41.3mg	0.039% 0.035mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	13.3% 133mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	12% 0.11mg	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	21.7% 1.73mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	33.2% 0.76mg	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	13.3% 93mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	178% 2673mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	7.88% 0.87mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	17% 628g	0.3% 11g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 100 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.8 times more Vitamin B5, 6.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 1190.4 times more Vitamin C than Toasted Multi-grain Bread.
• 100 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 100 calories of Canned Tomatoes with Green Chilies have 3.5 times more Calcium, 5.6 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 8.2 times more Potassium, 18.6 times more Sodium, 1.3 times more Zinc and 57.5 times more Water than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 4.7 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread contain similar levels of Manganese and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Tomatoes with Green Chilies have 1.5 times more Carbohydrate than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 11.6 times more Omega 3 and 3.3 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6