Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Energy	5.17% 150kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.06% 0.35g	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	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	NA	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.5g	g per day for Men 19-50 years
Fiber	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	55.4% 0.72mg	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	52.5% 210μg	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	408% 367mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	20% 200mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	18% 0.41mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.4% 902g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 8.5 times more Vitamin A, 2.3 times more Vitamin B9 and 5.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cantaloupe Melons provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Cantaloupe Melons 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 Cantaloupe Melons:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.2 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.2 times more Manganese and 25.1 times more Sodium than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 2.5 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cantaloupe Melons contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium and Manganese
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Cantaloupe Melons lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cantaloupe Melons contains 46 times more Omega 3 and 2.3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Cantaloupe Melons provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.