Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	2.35% 68kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.87% 0.32g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	10% 91μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	21.3% 0.28mg	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	95% 85.3mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	782% 939μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	9.07% 91mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	42% 0.38mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	31.6% 0.73mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	16% 1.77mg	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 Spring Or Scallions Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Spring Or Scallions Onions 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 Spring Or Scallions Onions:

• 1 pound of Canned Tomatoes with Green Chilies has 1.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Spring Or Scallions Onions.
• While 1 lb of Raw Spring Or Scallions Onions contains 2.5 times more Vitamin A, 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.1 times more Vitamin B9 and 3 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 Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Spring Or Scallions Onions:

• 1 pound of Canned Tomatoes with Green Chilies has 25.1 times more Sodium than Spring Or Scallions Onions.
• While 1 lb of Raw Spring Or Scallions Onions contains 3.6 times more Calcium, 5.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Spring Or Scallions Onions contain similar levels of Copper, Manganese and 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 Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Spring Or Scallions Onions contains 2 times more Carbohydrate and 2.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.