Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pearled Barley	Recommended Dietary Allowance
Energy	2.35% 68kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pearled Barley	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	40% 0.52mg	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	10.2% 41μg	18% 72.6μg	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	31.2% 28mg	0% 0mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pearled Barley	Recommended Dietary Allowance
Calcium	9.07% 91mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	53% 0.48mg	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	14.7% 1.18mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	51% 1.17mg	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	9.07% 63.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11.6% 427g	8.43% 312g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pearled Barley provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Pearled Barley have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Pearled Barley have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Calcium, 133.7 times more Sodium and 1.4 times more Water than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 5.1 times more Iron, 2 times more Magnesium, 2 times more Manganese, 3.9 times more Phosphorus, 21.5 times more Selenium and 6.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pearled Barley contain similar levels of Copper and Potassium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Pearled Barley contains 8.2 times more Energy, 7.8 times more Carbohydrate and 3.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Pearled Barley provide inadequate amounts of Omega 3 and Omega 6 in one pound.