Comparing Nutrients in 500 calories Dried Butternuts VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Dried Butternuts: 81.7g
• Canned Tomatoes with Green Chilies: 3333g

Dried Butternuts have 40.8 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dried Butternuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	93% 121g	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	10% 3.84g	NA	38g per day for Men 19-50 years
Protein	36.3% 20.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	264% 3.43mg	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	13.5% 54μg	75% 300μg	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	2.9% 2.6mg	230% 207mg	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

	Dried Butternuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	333% 3mg	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	41% 3.3mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	191% 4.4mg	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	52% 364mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	85% 3141g	3700g per day for Men 19-50 years

Dried Butternuts VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 136 times more Vitamin A, 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 25 times more Vitamin B3, 9.5 times more Vitamin B5, 7.5 times more Vitamin B6, 5.6 times more Vitamin B9 and 79.1 times more Vitamin C than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Canned Tomatoes with Green Chilies:

• 500 calories of Dried Butternuts have 1.2 times more Manganese than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 15.4 times more Calcium, 8.2 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 10.4 times more Potassium, 16360.8 times more Sodium, 1.7 times more Zinc and 1151.1 times more Water than Dried Butternuts.
• Both Dried Butternuts and Canned Tomatoes with Green Chilies contain similar levels of Selenium per 500 calories.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 17.5 times more Fat, 213.7 times more Omega 3 and 28.5 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 12.3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6