Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	5.17% 150kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	22.7% 3.86g	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	651% 847g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	21% 8g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, dry mix	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	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	3.85% 0.05mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	20% 200mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	42.2% 0.38mg	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	47.5% 3.8mg	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	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	3383% 23680mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	2500% 37500mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 6.8 times more Vitamin B1, 45.7 times more Vitamin B3, 3.1 times more Vitamin B5, 20.6 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B2 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.4 times more Copper, 2.2 times more Magnesium, 3.2 times more Manganese, 3.6 times more Potassium and 13.8 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 7.2 times more Calcium, 1.5 times more Iron, 169.1 times more Phosphorus and 9.4 times more Sodium than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 23.3 times more Energy, 47 times more Omega 3, 13.3 times more Omega 6 and 23.4 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein in one kilogram.