Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Boiled Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Kohlrabi	21%	3%	76%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	5.17% 150kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	29% 11g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	118% 1.54mg	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	22.5% 90μg	30% 120μg	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	69% 62mg	600% 540mg	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	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	20% 200mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	147% 1.32mg	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	32.5% 2.6mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	61.7% 1.42mg	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	20% 140mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Kohlrabi per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Boiled Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Boiled Kohlrabi:

• 1 kilogram of Canned Tomatoes with Green Chilies has 10 times more Vitamin A and 1.6 times more Vitamin B3 than Boiled Kohlrabi.
• While 1 kg of Boiled and Drained Kohlrabi contains 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 8.7 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Kohlrabi provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Kohlrabi have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Boiled Kohlrabi:

• 1 kilogram of Canned Tomatoes with Green Chilies has 19.1 times more Sodium than Boiled Kohlrabi.
• While 1 kg of Boiled and Drained Kohlrabi contains 1.5 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 3.2 times more Phosphorus, 3.2 times more Potassium and 2.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Kohlrabi contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Kohlrabi lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Kohlrabi contains 1.8 times more Carbohydrate and 2.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.