Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Fortified Instant Oats

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Fortified Instant Oats: 83g

Dry Plain Fortified Instant Oats have 24.1 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 Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Fortified Instant Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	12% 2.03g	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	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.24g	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	0.11% 0.083g	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	% 0.083g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	NA	22% 8.3g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	17.6% 9.88g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	3.2% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	5.1% 0.066mg	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	6.63% 26.5μg	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% 0mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	40% 400mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	33% 0.3mg	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	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	122% 2.8mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	51% 1885g	0.2% 7.4g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Fortified Instant Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Fortified Instant Oats?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Fortified Instant Oats:

• 300 calories of Canned Tomatoes with Green Chilies have 1.8 times more Vitamin B1, 9.2 times more Vitamin B2, 14.9 times more Vitamin B3, 3 times more Vitamin B5, 31.1 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain 1.6 times more Vitamin A than Canned Red Ripe Tomatoes with Green Chilies.
• 300 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Fortified Instant Oats:

• 300 calories of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 6 times more Copper, 2.1 times more Magnesium, 7.1 times more Potassium, 44 times more Sodium, 1.2 times more Zinc and 254.9 times more Water than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain 3.9 times more Iron, 1.3 times more Phosphorus and 2.4 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Fortified Instant Oats contain similar levels of Manganese 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 1.4 times more Protein than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain 3.5 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Fortified Instant Oats offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dry Plain Fortified Instant Oats provide inadequate amounts of Omega 3 in 300 calories.