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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Millet	12%	10%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Millet	Recommended Dietary Allowance
Energy	2.35% 68kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	53.8% 9.14g	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	254% 330g	130g per day for Men 19-50 years
Sugars	NA	NA	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	101% 38.6g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Millet	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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	77% 3.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	172% 51.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	96% 386μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Millet	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	378% 3.4mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	322% 7.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	297% 134μg	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	185% 1293mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.06% 39.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Millet.
• While 1 lb of Raw Millet contains 12.4 times more Vitamin B1, 15.3 times more Vitamin B2, 7.4 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 9.4 times more Vitamin B9 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 Millet have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Millet have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 2.5 times more Calcium, 80.2 times more Sodium and 10.9 times more Water than Millet.
• While 1 lb of Raw Millet contains 8.3 times more Copper, 11.6 times more Iron, 10.4 times more Magnesium, 12.4 times more Manganese, 20.4 times more Phosphorus, 1.8 times more Potassium, 6.8 times more Selenium and 12.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Millet contains 25.2 times more Energy, 52.8 times more Fat, 65.7 times more Saturated Fat, 118 times more Omega 3, 69.5 times more Omega 6, 20.1 times more Carbohydrate and 16 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, Omega 6 and Protein