Comparing Nutrients in 500 calories Oheloberries VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Oheloberries: 1786g
• Canned Tomatoes with Green Chilies: 3333g

Oheloberries have 1.9 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low 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 - Oheloberries or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oheloberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	94% 122g	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	NA	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	119% 107mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oheloberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	12.5% 125mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	NA	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	20% 1.6mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.5% 179mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	NA	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	44.5% 1648g	85% 3141g	3700g per day for Men 19-50 years

Oheloberries VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

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

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

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.7 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Oheloberries.
• Both Oheloberries and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin A and Vitamin B2 per 500 calories.
• Both Raw Oheloberries as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 5.3 times more Calcium, 5.4 times more Iron, 3.4 times more Magnesium, 2.6 times more Phosphorus, 5.3 times more Potassium, 748.5 times more Sodium and 1.9 times more Water than Raw Oheloberries.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.4 times more Protein than Raw Oheloberries.
• Both Oheloberries and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.