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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	5.17% 150kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	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	21.5% 28g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	456% 4100μg	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	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	74.6% 0.97mg	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	183% 730μg	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	722% 650mg	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 Mustard Spinach	Recommended Dietary Allowance
Calcium	20% 200mg	158% 1580mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	55.6% 0.5mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	117% 2.7mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.5% 945g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.5 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled Mustard Spinach.
• While 1 kg of Boiled and Drained Mustard Spinach contains 20.5 times more Vitamin A, 3.3 times more Vitamin B2, 8.1 times more Vitamin B9 and 10.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Mustard Spinach provide similar amounts of Vitamin B1 and Vitamin B6 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 Boiled and Drained Mustard Spinach 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 Mustard Spinach:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.8 times more Copper, 1.6 times more Magnesium and 28.6 times more Sodium than Boiled Mustard Spinach.
• While 1 kg of Boiled and Drained Mustard Spinach contains 7.9 times more Calcium, 3.1 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Mustard Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Mustard Spinach lack sufficient amounts of Magnesium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.3 times more Carbohydrate than Boiled Mustard Spinach.
• While 1 kg of Boiled and Drained Mustard Spinach contains 2.5 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 Mustard Spinach provide inadequate amounts of Energy in one kilogram.