Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Potato Flour

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Potato Flour: 84g

Potato Flour has 23.8 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 Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.55% 0.094g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	4.08% 2.96g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Potato Flour	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	5.25% 21μg	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	3.55% 3.2mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Potato Flour	Recommended Dietary Allowance
Calcium	40% 400mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	18.4% 0.17mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.3% 16μg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	51% 1885g	0.15% 5.48g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Potato Flour Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Potato Flour:

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 3.5 times more Vitamin B1, 8.9 times more Vitamin B2, 4.3 times more Vitamin B3, 7.4 times more Vitamin B5, 3.2 times more Vitamin B6, 8.6 times more Vitamin B9 and 38.8 times more Vitamin C than Potato Flour.
• 300 calories of Potato Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Potato Flour:

• 300 calories of Canned Tomatoes with Green Chilies have 7.3 times more Calcium, 10.9 times more Copper, 4.5 times more Iron, 4 times more Magnesium, 10 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 8.7 times more Selenium, 173.5 times more Sodium, 5.7 times more Zinc and 344 times more Water than Potato Flour.
• 300 calories of Potato Flour lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 2.4 times more Protein than Potato Flour.
• Both Canned Tomatoes with Green Chilies and Potato Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Potato Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.