Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	5.17% 150kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	21.4% 3.63g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	3.17% 2.3g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	NA	105% 40g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	54% 0.7mg	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	17.5% 70μg	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	3.33% 3mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	20% 200mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	183% 4.2mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Prepared Yellow Mustard per 1 kg

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 4 times more Vitamin A, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 20.7 times more Vitamin C than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 5.2 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.7 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Prepared Yellow Mustard provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Prepared Yellow Mustard:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.2 times more Copper than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 3.2 times more Calcium, 6.2 times more Iron, 4.4 times more Magnesium, 3.2 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Potassium, 83.8 times more Selenium, 2.8 times more Sodium and 4.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Prepared Yellow Mustard contain similar levels of Water per one kilogram.
• 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 Prepared Yellow Mustard contains 4 times more Energy, 41.8 times more Fat, 374 times more Omega 3, 12.5 times more Omega 6, 1.6 times more Carbohydrate and 5.4 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