Comparing Nutrients in 1 pound Kiwano VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Kiwano	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	12.6% 16.4g	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	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	NA	38g per day for Men 19-50 years
Protein	14.4% 8.07g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	36% 0.47mg	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	3.4% 13.6μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.7% 24mg	31.2% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Kiwano	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	45.4% 0.41mg	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	64% 5.13mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	26% 0.6mg	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	24% 168mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 404g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Kiwano versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Kiwano vs Canned Tomatoes with Green Chilies:

• 1 pound of Kiwano has 1.2 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 2.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B6 and 3 times more Vitamin B9 than Horned melon.
• Both Kiwano and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Kiwano have insufficient amounts of Vitamin A and Vitamin B9
• Both Horned melon as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 in one pound.

Comparing minerals per 1 pound for Kiwano vs Canned Tomatoes with Green Chilies:

• 1 pound of Kiwano has 4.3 times more Iron, 3.6 times more Magnesium, 2.6 times more Phosphorus and 3.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Calcium, 4.5 times more Copper, 3.4 times more Manganese and 200.5 times more Sodium than Horned melon.
• Both Kiwano and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per one pound.
• 1 pound of Kiwano lack sufficient amounts of Calcium and Manganese
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kiwano has 2.1 times more Carbohydrate and 2.6 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Horned melon as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy in one pound.