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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Lupins	Recommended Dietary Allowance
Energy	5.17% 150kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	35% 5.97g	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	76% 99g	130g per day for Men 19-50 years
Sugars	NA	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	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	6.92% 0.09mg	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	148% 590μg	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	12.2% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Lupins	Recommended Dietary Allowance
Calcium	20% 200mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	257% 2.3mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	294% 6.76mg	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	20% 140mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	125% 14mg	11mg per day for Men 19-50 years
Water	25.5% 942g	19.2% 711g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 1.3 times more Vitamin B3, 11.4 times more Vitamin B6 and 5.6 times more Vitamin C than Boiled Lupins.
• While 1 kg of Boiled Lupins contains 3.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Lupins have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 100.3 times more Sodium and 1.3 times more Water than Boiled Lupins.
• While 1 kg of Boiled Lupins contains 2.6 times more Calcium, 2.6 times more Copper, 4.6 times more Iron, 4.9 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 10.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Lupins contains 7.9 times more Energy, 36.5 times more Fat, 134 times more Omega 3, 20.6 times more Omega 6, 2.7 times more Carbohydrate and 22.6 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, Omega 6 and Protein