Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	5.17% 150kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	118% 20g	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	346% 450g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	124% 47g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	155% 620μg	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	0.44% 0.4mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	20% 200mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	400% 3.6mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Multicereal Kaiser Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Multicereal Kaiser Roll 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 Multicereal Kaiser Roll:

• 1 kilogram of Canned Tomatoes with Green Chilies has 200 times more Vitamin A and 155 times more Vitamin C than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 11.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.5 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.9 times more Vitamin B9 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 Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Multicereal Kaiser Roll:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.6 times more Water than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 4.3 times more Calcium, 4 times more Copper, 12.3 times more Iron, 7.1 times more Magnesium, 9.8 times more Manganese, 13.3 times more Phosphorus, 2.4 times more Potassium, 60 times more Selenium, 1.5 times more Sodium and 12.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 18.2 times more Energy, 67.5 times more Fat, 63.6 times more Saturated Fat, 900 times more Omega 3, 69 times more Omega 6, 12.4 times more Carbohydrate and 12.5 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 3, Omega 6 and Protein