Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	5.17% 150kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.12% 0.02g	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	85% 110g	130g per day for Men 19-50 years
Sugars	NA	139% 101g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	20.8% 0.27mg	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	7.5% 30μg	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	30% 27mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	20% 200mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	43.3% 0.39mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	14.3% 0.33mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24% 884g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Plums, canned, purple, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Plums, canned, purple, water pack, solids and liquids 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 Plums, canned, purple, water pack, solids and liquids:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9 and 2.3 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• While 1 kg of Plums, canned, purple, water pack, solids and liquids contains 2.3 times more Vitamin A and 2.2 times more Vitamin B2 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 Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Plums, canned, purple, water pack, solids and liquids:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.9 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 4 times more Manganese and 401 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Canned Tomatoes with Green Chilies and Plums, canned, purple, water pack, solids and liquids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plums, canned, purple, water pack, solids and liquids contains 3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.