Comparing Nutrients in 300 calories Boiled Cardoon VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Boiled Cardoon: 1364g
• Canned Tomatoes with Green Chilies: 2000g

Boiled Cardoon has 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cardoon or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Cardoon	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	55.7% 72.4g	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	61% 23g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	158% 2.06mg	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	75% 300μg	45% 180μg	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	25.8% 23mg	138% 124mg	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

	Boiled Cardoon	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	98% 982mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	200% 1.8mg	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	124% 9.95mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	140% 586mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	115% 2.64mg	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	45% 314mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	157% 5345mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	51% 1885g	3700g per day for Men 19-50 years

Boiled Cardoon VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cardoon or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Boiled Cardoon vs Canned Tomatoes with Green Chilies:

• 300 calories of Boiled Cardoon have 1.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 4.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 per 300 calories.
• Both Boiled and Drained Cardoon as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cardoon vs Canned Tomatoes with Green Chilies:

• 300 calories of Boiled Cardoon have 2.5 times more Calcium, 1.9 times more Iron, 2.7 times more Magnesium, 2.5 times more Potassium and 1.7 times more Selenium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Manganese, 3.3 times more Sodium and 1.5 times more Water than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Canned Tomatoes with Green Chilies contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Protein than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Cardoon as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 300 calories.