Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Cantaloupe Melons

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Cantaloupe Melons: 882g

Raw Cantaloupe Melons have 2.3 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 Cantaloupe Melons?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.8% 0.31g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	22.8% 16.5g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 38.4g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	166% 1491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	40.5% 6.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	49% 0.64mg	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	46.3% 185μg	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	360% 324mg	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	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	40% 400mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.82μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	15.7% 0.36mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	69.3% 2356mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	51% 1885g	21.5% 795g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Cantaloupe Melons Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Cantaloupe Melons:

• 300 calories of Canned Tomatoes with Green Chilies have 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cantaloupe Melons.
• While 300 kcal of Raw Cantaloupe Melons contain 3.7 times more Vitamin A and 2.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cantaloupe Melons provide similar amounts of Vitamin B9 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Cantaloupe Melons:

• 300 calories of Canned Tomatoes with Green Chilies have 5 times more Calcium, 5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Selenium, 56.8 times more Sodium, 1.6 times more Zinc and 2.4 times more Water than Cantaloupe Melons.
• Both Canned Tomatoes with Green Chilies and Cantaloupe Melons contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.9 times more Protein than Cantaloupe Melons.
• While 300 kcal of Raw Cantaloupe Melons contain 20.3 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cantaloupe Melons 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 Raw Cantaloupe Melons provide inadequate amounts of Omega 6 in 300 calories.