Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Wheat Germ

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Wheat Germ: 83.3g

Crude Wheat Germ has 24 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 Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Wheat Germ	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	26% 4.4g	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	33.2% 43g	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	29% 11g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Wheat Germ	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	83.3% 1.1mg	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	58.5% 234μg	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	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	Wheat Germ	Recommended Dietary Allowance
Calcium	40% 400mg	3.25% 32.5mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	73.7% 0.66mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	47.4% 199mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	482% 11mg	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	100% 702mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	22% 743mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	51% 1885g	0.25% 9.27g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Wheat Germ Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Wheat Germ.
• While 300 kcal of Crude Wheat Germ contain 2.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Wheat Germ provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Wheat Germ have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Tomatoes with Green Chilies have 12.3 times more Calcium, 2.7 times more Copper, 2.9 times more Potassium, 802 times more Sodium and 203.4 times more Water than Wheat Germ.
• While 300 kcal of Crude Wheat Germ contain 4.2 times more Manganese, 2.5 times more Phosphorus, 8.3 times more Selenium and 3.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Wheat Germ contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Wheat Germ lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.7 times more Carbohydrate than Wheat Germ.
• While 300 kcal of Crude Wheat Germ contain 5.1 times more Fat, 30.1 times more Omega 3, 7.6 times more Omega 6 and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Wheat Germ offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6