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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Leeks	9%	4%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Energy	2.35% 68kcal	9.54% 277kcal	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	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.8% 0.3g	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	49.4% 64g	130g per day for Men 19-50 years
Sugars	NA	24.4% 17.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Vitamin A	10% 91μg	42% 376μg	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	10.5% 0.14mg	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	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	81.3% 1.06mg	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	72.6% 290μg	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	60.5% 54.4mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Leeks	Recommended Dietary Allowance
Calcium	9.07% 91mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	60.5% 0.54mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	95% 2.2mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	24% 816mg	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	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10% 376g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.6 times more Vitamin B3 than Leeks.
• While 1 lb of Raw Leeks contains 4.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B6, 7.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Leeks 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 Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 20.1 times more Sodium than Leeks.
• While 1 lb of Raw Leeks contains 3 times more Calcium, 1.3 times more Copper, 8.1 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Leeks contain similar levels of Water per one pound.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Leeks lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Leeks contains 4.1 times more Energy, 99 times more Omega 3, 3.9 times more Carbohydrate and 2.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Leeks provide inadequate amounts of Omega 6 in one pound.