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

Weight per 500 calories

• Flaxseed: 94g
• Canned Tomatoes with Green Chilies: 3333g

Flaxseed has 35.6 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 - Flaxseed or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Flaxseed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	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	21% 27g	93% 121g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	0% 0g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	NA	g per day for Men 19-50 years
Fiber	67.3% 25.6g	NA	38g per day for Men 19-50 years
Protein	30.6% 17g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	128% 1.54mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	105% 31.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.5μg	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	0.62% 0.56mg	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	1.94% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	24% 239mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	67% 5.37mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	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	86% 601mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	85% 3141g	3700g per day for Men 19-50 years

Flaxseed VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

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

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

• 500 calories of Flaxseed have 1.4 times more Vitamin B1 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 4.2 times more Vitamin B2, 7.4 times more Vitamin B3, 5.3 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 367.9 times more Vitamin C than Flaxseed.
• 500 calories of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed 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 Flaxseed vs Canned Tomatoes with Green Chilies:

• 500 calories of Flaxseed have 1.3 times more Phosphorus and 1.8 times more Selenium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.8 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 1.9 times more Manganese, 4.7 times more Potassium, 475.9 times more Sodium and 482 times more Water than Flaxseed.
• Both Flaxseed and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Flaxseed have 14.8 times more Fat, 9.4 times more Saturated Fat, 640.8 times more Omega 3 and 5.7 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 4.5 times more Carbohydrate and 1.3 times more Protein than Flaxseed.
• Both Flaxseed and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6