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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Figs	4%	3%	93%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Figs	Recommended Dietary Allowance
Energy	2.35% 68kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.84% 0.65g	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	67% 87g	130g per day for Men 19-50 years
Sugars	NA	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Figs	Recommended Dietary Allowance
Vitamin A	10% 91μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Figs	Recommended Dietary Allowance
Calcium	9.07% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.6% 427g	9.7% 359g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 2.9 times more Vitamin A, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.1 times more Vitamin C than Figs.
• While 1 lb of Raw Figs contains 1.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Figs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Figs have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Copper and 401 times more Sodium than Figs.
• While 1 lb of Raw Figs contains 1.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 2.2 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Figs contain similar levels of Manganese and Water per one pound.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Figs lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Figs contains 4.9 times more Energy and 5.3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.