Comparing Nutrients in 300 calories Tomato Puree VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Tomato Puree: 790g
• Canned Tomatoes with Green Chilies: 2000g

Tomato Puree has 2.5 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 - Tomato Puree or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Tomato Puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	54.5% 71g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	23.3% 13g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	23% 205μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	14.2% 142mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	176% 14mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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% 316mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	18.8% 694g	51% 1885g	3700g per day for Men 19-50 years

Tomato Puree VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Tomato Puree vs Canned Tomatoes with Green Chilies:

• 300 calories of Tomato Puree have 1.7 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.9 times more Vitamin A, 3.4 times more Vitamin B1, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Canned Tomato Puree 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 Tomato Puree vs Canned Tomatoes with Green Chilies:

• 300 calories of Tomato Puree have 1.3 times more Copper, 2.7 times more Iron and 1.6 times more Potassium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.8 times more Calcium, 2 times more Manganese, 1.4 times more Selenium, 36.3 times more Sodium and 2.7 times more Water than Canned Tomato Puree.
• Both Tomato Puree and Canned Tomatoes with Green Chilies contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Canned Tomato Puree and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 300 kcal
• Both Tomato Puree and Canned Tomatoes with Green Chilies offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Canned Tomato Puree as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.