Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Syrups, corn, high-fructose

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Syrups, corn, high-fructose: 107g

Syrups, corn, high-fructose have 18.7 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 Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0% 0g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	NA	111% 80.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	1.56% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	0.23% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	3.44% 0.031mg	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	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	4.36% 0.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	0.19% 0.021mg	11mg per day for Men 19-50 years
Water	51% 1885g	0.69% 25.6g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Syrups, Corn, High-fructose Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Syrups, corn, high-fructose?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Syrups, corn, high-fructose:

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, more Vitamin B1, 18.7 times more Vitamin B2, more Vitamin B3, 252 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• 300 calories of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Syrups, corn, high-fructose:

• 300 calories of Canned Tomatoes with Green Chilies have more Calcium, 58.1 times more Copper, 162.4 times more Iron, more Magnesium, 26.3 times more Manganese, more Phosphorus, more Potassium, 10.7 times more Selenium, 3756 times more Sodium, 121.8 times more Zinc and 73.6 times more Water than Syrups, corn, high-fructose.
• 300 calories of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have more Protein than Syrups, corn, high-fructose.
• Both Canned Tomatoes with Green Chilies and Syrups, corn, high-fructose offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Syrups, corn, high-fructose provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.