Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Canned Shellie Beans with Liquids

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Canned Shellie Beans with Liquids: 1000g

Canned Shellie Beans Solids and Liquids have 2 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low 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 Canned Shellie Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	37.7% 0.49mg	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	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	138% 124mg	34.4% 31mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	40% 400mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	89% 0.8mg	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	65% 5.2mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	166% 3.82mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	51% 1885g	24.5% 907g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Canned Shellie Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Canned Shellie Beans with Liquids?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Canned Shellie Beans with Liquids:

• 300 calories of Canned Tomatoes with Green Chilies have 3.6 times more Vitamin A, 2.1 times more Vitamin B1, 6.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 4 times more Vitamin C than Canned Shellie Beans with Liquids.
• While 300 kcal of Canned Shellie Beans Solids and Liquids contain 1.4 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Shellie Beans with Liquids provide similar amounts of Vitamin B9 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Canned Shellie Beans with Liquids:

• 300 calories of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 2.3 times more Copper, 1.5 times more Magnesium, 2 times more Potassium, 2.4 times more Sodium and 2.1 times more Water than Canned Shellie Beans with Liquids.
• While 300 kcal of Canned Shellie Beans Solids and Liquids contain 1.9 times more Iron, 1.4 times more Manganese and 2.6 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Shellie Beans with Liquids contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Shellie Beans Solids and Liquids contain 35.5 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Shellie Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.