Comparing Nutrients in 300 calories Cherries, sour, canned, water pack, drained VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Cherries, sour, canned, water pack, drained: 714g
• Canned Tomatoes with Green Chilies: 2000g

Cherries, sour, canned, water pack, drained have 2.8 times more energy per 100g than Canned Tomatoes with Green Chilies. It has 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 - Cherries, sour, canned, water pack, drained or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	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	NA	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	NA	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	69% 50g	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	27.5% 20g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.071g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	NA	38g per day for Men 19-50 years
Protein	8.8% 4.93g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	NA	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	2.4% 2.14mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	48.2% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	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	57% 4.57mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	16.3% 114mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	17% 631g	51% 1885g	3700g per day for Men 19-50 years

Cherries, Sour, Canned, Water Pack, Drained VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherries, sour, canned, water pack, drained or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Cherries, sour, canned, water pack, drained vs Canned Tomatoes with Green Chilies:

• 300 calories of Cherries, sour, canned, water pack, drained have 1.2 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.8 times more Vitamin B1, 6.9 times more Vitamin B3, 10.1 times more Vitamin B5, 6.1 times more Vitamin B6 and 57.9 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• 300 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cherries, sour, canned, water pack, drained vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 5.1 times more Calcium, 3.9 times more Magnesium, 6.3 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium, 280.7 times more Sodium, 5.2 times more Zinc and 3 times more Water than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Tomatoes with Green Chilies contain similar levels of Iron per 300 calories.
• 300 calories of Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.8 times more Protein than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.