Comparing Nutrients in 500 calories Wheat Germ Oil VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Wheat Germ Oil: 56.6g
• Canned Tomatoes with Green Chilies: 3333g

Wheat Germ Oil has 58.9 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 - Wheat Germ Oil or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ Oil	0%	100%	0%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Wheat Germ Oil	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	244% 3.9g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	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	0% 0g	93% 121g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ Oil	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	563% 84.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ Oil	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0% 0mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	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	0% 0mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0% 0g	85% 3141g	3700g per day for Men 19-50 years

Wheat Germ Oil VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Wheat Germ Oil vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Wheat Germ Oil.
• 500 calories of Wheat Germ Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Wheat Germ Oil 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 Wheat Germ Oil vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Wheat Germ Oil.
• 500 calories of Wheat Germ Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Germ Oil have 21.2 times more Fat, 29 times more Saturated Fat, 117.1 times more Omega 3 and 32.1 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Carbohydrate and more Protein than Wheat Germ Oil.
• Both Wheat Germ Oil and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Wheat Germ Oil provide inadequate amounts of Carbohydrate and Protein
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6