Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Teff	Recommended Dietary Allowance
Energy	2.35% 68kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	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	69.3% 90g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Teff	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	34% 0.44mg	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	20.4% 81.6μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Teff	Recommended Dietary Allowance
Calcium	9.07% 91mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	114% 1.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	564% 13mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1819mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	11.6% 427g	9.2% 340g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A than Cooked Teff.
• While 1 lb of Cooked Teff contains 5.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Teff provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Cooked Teff have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Teff have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 50.1 times more Sodium and 1.3 times more Water than Cooked Teff.
• While 1 lb of Cooked Teff contains 2.5 times more Calcium, 2.5 times more Copper, 7.9 times more Iron, 4.5 times more Magnesium, 21.7 times more Manganese, 8.6 times more Phosphorus and 8.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Teff contain similar levels of Potassium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Teff contains 6.7 times more Energy, 5.5 times more Carbohydrate and 5.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein