Comparing Nutrients in 1 kilogram Tomato Paste VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Tomato Paste	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	28.3% 820kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	28% 36.2g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	NA	38g per day for Men 19-50 years
Protein	77% 43.2g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	36% 360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	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	373% 30mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20% 735g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste 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 Tomato Paste vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Tomato Paste has 3.8 times more Vitamin A, 1.8 times more Vitamin B1, 8.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Tomato Paste and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Tomato Paste 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 Tomato Paste vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Tomato Paste has 1.8 times more Calcium, 4.1 times more Copper, 11.5 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 9.5 times more Potassium, 13.3 times more Selenium and 4.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 6.8 times more Sodium and 1.3 times more Water than Canned Tomato Paste.
• 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 Tomato Paste has 5.5 times more Energy, 5.2 times more Carbohydrate and 6.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.