Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	5.17% 150kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	9.47% 3.03g	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	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	591% 769g	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	0% 0g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	52.3% 0.68mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	20% 200mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	10% 0.09mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	187% 4.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	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	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Refined Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Refined Sorghum Flour 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 Refined Sorghum Flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.5 times more Vitamin B6 and 10.3 times more Vitamin C than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 2.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Refined Sorghum Flour provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Refined Sorghum Flour have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin B2 in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Refined Sorghum Flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 3.3 times more Calcium, 10 times more Copper, 401 times more Sodium and 7.9 times more Water than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 3.7 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 kilogram of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Refined Unenriched Sorghum Flour contains 23.8 times more Energy, 16.4 times more Omega 6, 21.2 times more Carbohydrate and 13.8 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 6 and Protein