Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cooked Frozen Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	6.9% 1.17g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	33.8% 0.3mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Frozen Kale with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cooked Frozen Kale with Salt 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 Cooked Frozen Kale with Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Frozen Kale with Salt.
• While 1 lb of Boiled Frozen Kale, drained with Salt contains 7.3 times more Vitamin A, 1.9 times more Vitamin B1, 7.4 times more Vitamin B2, 7.2 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cooked Frozen Kale with Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Copper and 1.6 times more Sodium than Cooked Frozen Kale with Salt.
• While 1 lb of Boiled Frozen Kale, drained with Salt contains 7.5 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Kale with Salt contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Frozen Kale, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Kale, drained with Salt contains 336 times more Omega 3, 1.5 times more Carbohydrate and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.