Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Leeks	9%	4%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Energy	5.17% 150kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.94% 0.67g	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	109% 142g	130g per day for Men 19-50 years
Sugars	NA	53.8% 39g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	179% 2.33mg	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	160% 640μg	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	133% 120mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Calcium	20% 200mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	133% 1.2mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	209% 4.8mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.5% 942g	22.4% 830g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Leeks 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 Leeks:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.6 times more Vitamin B3 than Leeks.
• While 1 kg of Raw Leeks contains 4.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B6, 7.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Leeks 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 Red Ripe Tomatoes with Green Chilies as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 20.1 times more Sodium than Leeks.
• While 1 kg of Raw Leeks contains 3 times more Calcium, 1.3 times more Copper, 8.1 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Leeks contain similar levels of Water per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Leeks lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Leeks contains 4.1 times more Energy, 99 times more Omega 3, 3.9 times more Carbohydrate and 2.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Leeks provide inadequate amounts of Omega 6 in one kilogram.