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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Stewed Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	22.4% 3.8g	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	45.5% 59g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	41% 0.49mg	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	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	30% 0.39mg	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	12.5% 50μg	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	92% 82.6mg	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	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	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	48% 0.43mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	38% 0.88mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 427g	9.9% 366g	3700g per day for Men 19-50 years

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

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

• 1 lb of Stewed Ripe Red Tomatoes contains 1.7 times more Vitamin A, 3.2 times more Vitamin B1, 4.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Stewed Tomatoes provide similar amounts of Vitamin B6 and Vitamin B9 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 Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Stewed Ripe Red Tomatoes contains 1.3 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium and 3 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Stewed Tomatoes contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Stewed Ripe Red Tomatoes lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stewed Ripe Red Tomatoes contains 5.3 times more Energy, 33.5 times more Fat, 38 times more Omega 3, 28.9 times more Omega 6, 3.6 times more Carbohydrate and 2.8 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