Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Low Salt Ketchup

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Low Salt Ketchup: 495g

Low sodium Ketchup has 6.7 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is average in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Low Salt Ketchup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	104% 136g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	59.5% 43g	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	% 50.5g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	3.9% 1.5g	38g per day for Men 19-50 years
Protein	41% 23g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	74% 667μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	63.2% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	60% 0.78mg	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	75% 300μg	11% 44.6μg	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	230% 207mg	22.6% 20.3mg	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	48% 7.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	66.7% 667mg	7.43% 74.3mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	46.8% 0.42mg	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	108% 8.67mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	18% 0.42mg	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	66.7% 467mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	41% 1391mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	6.3% 3.47μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	85% 3141g	9.17% 339g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Low Salt Ketchup Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Low Salt Ketchup:

• 500 calories of Canned Tomatoes with Green Chilies have 5.2 times more Vitamin A, 20.8 times more Vitamin B1, 3 times more Vitamin B3, 21.2 times more Vitamin B5, 4.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 10.2 times more Vitamin C than Low Salt Ketchup.
• While 500 kcal of Low sodium Ketchup contain 1.3 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• 500 calories of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Tomatoes with Green Chilies vs Low Salt Ketchup:

• 500 calories of Canned Tomatoes with Green Chilies have 9 times more Calcium, 7.1 times more Copper, 5 times more Iron, 5.7 times more Magnesium, 10.6 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Selenium, 135 times more Sodium, 5.1 times more Zinc and 9.3 times more Water than Low Salt Ketchup.
• 500 calories of Low Salt Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Tomatoes with Green Chilies have 4.5 times more Protein than Low Salt Ketchup.
• Both Canned Tomatoes with Green Chilies and Low Salt Ketchup offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Low Salt Ketchup provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Low sodium Ketchup provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.