Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Casaba Melons

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Casaba Melons	14%	3%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Casaba Melons	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.45% 0.077g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	35.6% 26g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Casaba Melons	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	57% 0.74mg	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	9.07% 36.3μg	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	110% 99mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Casaba Melons	Recommended Dietary Allowance
Calcium	9.07% 91mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	30.2% 0.27mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.9% 0.16mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.3% 417g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 2.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Casaba Melons have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Casaba Melons have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Calcium, 1.5 times more Copper, 3.8 times more Manganese, 2.8 times more Phosphorus and 44.6 times more Sodium than Casaba Melons.
• While 1 lb of Raw Casaba Melons contains 1.3 times more Iron and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Casaba Melons contain similar levels of Magnesium and Water per one pound.
• 1 pound of Casaba Melons lack sufficient amounts of Calcium, Manganese and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Casaba Melons lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Casaba Melons contains 1.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Casaba Melons provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.