Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Toasted Multi-grain Bread: 104g

Toasted Multi-grain Bread with Whole-grain has 19.2 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is high 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 Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	11% 1.9g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.2% 8.44g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	23% 0.3mg	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	18.2% 73μg	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	0.12% 0.1mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	40% 400mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	100% 2.3mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	51% 1885g	0.89% 32.8g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Toasted Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Toasted Multi-grain Bread?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.8 times more Vitamin B5, 6.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 1190.4 times more Vitamin C than Toasted Multi-grain Bread.
• 300 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 300 calories of Canned Tomatoes with Green Chilies have 3.5 times more Calcium, 5.6 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 8.2 times more Potassium, 18.6 times more Sodium, 1.3 times more Zinc and 57.5 times more Water than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 4.7 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.5 times more Carbohydrate than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 11.6 times more Omega 3 and 3.3 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6