Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Vinespinach

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Vinespinach: 1579g

Raw Vinespinach has 1.3 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is very 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 Vinespinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Vinespinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	24.6% 13.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Vinespinach	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	702% 6316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	291% 3.8mg	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	553% 2211μg	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	1789% 1611mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Vinespinach	Recommended Dietary Allowance
Calcium	40% 400mg	172% 1721mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	188% 1.7mg	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	237% 19mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	244% 1026mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	505% 11.6mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	237% 8053mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	51% 1885g	39.7% 1470g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Vinespinach Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Tomatoes with Green Chilies have 1.6 times more Vitamin B3 and 3.5 times more Vitamin B5 than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 15.8 times more Vitamin A, 6.4 times more Vitamin B2, 1.8 times more Vitamin B6, 12.3 times more Vitamin B9 and 13 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Vinespinach provide similar amounts of Vitamin B1 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Tomatoes with Green Chilies have 21.2 times more Sodium and 1.3 times more Water than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 4.3 times more Calcium, 3.6 times more Iron, 4.7 times more Magnesium, 4.4 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 1.6 times more Selenium and 2.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Vinespinach contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.3 times more Carbohydrate than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 2.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Vinespinach offer comparable quantities of Energy per 300 calories.