Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Tomato Juice with Salt

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Tomato Juice with Salt: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.6% 7.06g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	95% 1.24mg	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	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	51% 1885g	45% 1663g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 1.7 times more Vitamin B6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B9 and 10 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B3 per 300 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 2.3 times more Calcium, 2.4 times more Copper, 2.2 times more Manganese, 1.8 times more Sodium and 1.3 times more Zinc than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.3 times more Iron and 1.8 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Magnesium, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes with Green Chilies have 1.5 times more Omega 6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 3.2 times more Fat and 4.4 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.