Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Cooked Amaranth

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Cooked Amaranth: 294g

Cooked Amaranth Grain has 6.8 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is average in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Amaranth	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	42.3% 55g	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	16.3% 6.18g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	3.68% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	4.98% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	25.6% 0.33mg	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	45% 180μg	16% 64.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	138% 124mg	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	3.73% 0.56mg	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 Amaranth	Recommended Dietary Allowance
Calcium	40% 400mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	48.7% 0.44mg	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	65% 5.2mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	109% 2.5mg	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	40% 280mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	1.18% 17.6mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	51% 1885g	5.97% 221g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Cooked Amaranth Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Cooked Amaranth:

• 300 calories of Canned Tomatoes with Green Chilies have 15.4 times more Vitamin B1, 5.9 times more Vitamin B2, 18.5 times more Vitamin B3, 6.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Amaranth.
• 300 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Cooked Amaranth:

• 300 calories of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 4.1 times more Copper, 5.4 times more Potassium, 454.5 times more Sodium and 8.5 times more Water than Cooked Amaranth.
• While 300 kcal of Cooked Amaranth Grain contain 1.6 times more Phosphorus and 2 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Amaranth contain similar levels of Iron, Magnesium, Manganese and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.3 times more Carbohydrate and 1.2 times more Protein than Cooked Amaranth.
• Both Canned Tomatoes with Green Chilies and Cooked Amaranth offer comparable quantities of Energy per 300 calories.