Comparing Nutrients in 1 kilogram Puddings, coconut cream, dry mix, instant VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	143% 4150kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	313% 100g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	642% 835g	28% 36.2g	130g per day for Men 19-50 years
Sugars	883% 640g	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	105% 40g	NA	38g per day for Men 19-50 years
Protein	16% 9g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	79.2% 1.03mg	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	5% 20μg	22.5% 90μg	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	3.33% 3mg	69% 62mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	8% 80mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	100% 0.9mg	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	90% 7.2mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	57.4% 1.32mg	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	1030% 7210mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	693% 10400mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, coconut cream, dry mix, instant VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, coconut cream, dry mix, instant versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, coconut cream, dry mix, instant vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Puddings, coconut cream, dry mix, instant has 2.8 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 2.6 times more Vitamin B1, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 20.7 times more Vitamin C than Puddings, coconut cream, dry mix, instant.
• 1 kilogram of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Puddings, coconut cream, dry mix, instant as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puddings, coconut cream, dry mix, instant vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Puddings, coconut cream, dry mix, instant has 1.7 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 51.5 times more Phosphorus, 10 times more Selenium, 2.6 times more Sodium and 2.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.5 times more Calcium and 42.8 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Canned Tomatoes with Green Chilies contain similar levels of Potassium per one kilogram.
• 1 kilogram of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, coconut cream, dry mix, instant has 27.7 times more Energy, 125 times more Fat, 909.1 times more Saturated Fat and 23.1 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Puddings, coconut cream, dry mix, instant as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.