Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	5.17% 150kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	355% 114g	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% 0g	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	630% 818g	130g per day for Men 19-50 years
Sugars	NA	1111% 805g	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	42% 16g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, coconut cream, dry mix, regular	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	38.5% 0.5mg	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	5% 20μg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	20% 200mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	159% 1.43mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	201% 4.62mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	455% 6820mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, coconut cream, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Puddings, coconut cream, dry mix, regular 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, coconut cream, dry mix, regular:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 3.4 times more Vitamin B1, 6.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 20.7 times more Vitamin C than Puddings, coconut cream, dry mix, regular.
• While 1 kg of Puddings, coconut cream, dry mix, regular contains 1.5 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Puddings, coconut cream, dry mix, regular provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Puddings, coconut cream, dry mix, regular:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.5 times more Calcium and 25.5 times more Water than Puddings, coconut cream, dry mix, regular.
• While 1 kg of Puddings, coconut cream, dry mix, regular contains 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 9 times more Selenium, 1.7 times more Sodium and 2.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Puddings, coconut cream, dry mix, regular contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, coconut cream, dry mix, regular contains 28.9 times more Energy, 142 times more Fat, 1033.1 times more Saturated Fat and 22.6 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.