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

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Rowal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.4% 503kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	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	83.4% 108g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	3.13% 2.27g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	74% 28g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	130% 117mg	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

	Rowal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	125% 9.98mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	33.7% 236mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	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	1.2% 18mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.6% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rowal 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 Rowal vs Canned Tomatoes with Green Chilies:

• 1 pound of Rowal has 4.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Rowal and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin A per one pound.

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

• 1 pound of Rowal has 11.8 times more Copper, 8.5 times more Iron, 2.9 times more Magnesium, 3.7 times more Phosphorus, 1.2 times more Potassium and 3.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Calcium, 100.3 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Canned Tomatoes with Green Chilies contain similar levels of Manganese per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 7.4 times more Energy, 25 times more Fat, 6.6 times more Carbohydrate and 3.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein