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

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Miso: 253g

Miso has 13.2 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is above 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 Miso?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Miso	25%	26%	49%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	49.3% 64g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	21% 15g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	41% 23g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Vitamin A	74% 667μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	38.7% 0.5mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	230% 207mg	0% 0mg	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	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Miso	Recommended Dietary Allowance
Calcium	66.7% 667mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	118% 1.06mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	94% 2.17mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	85% 3141g	2.94% 109g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Miso Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Tomatoes with Green Chilies have 66 times more Vitamin A, 4.6 times more Vitamin B1, 9.3 times more Vitamin B3, 5.8 times more Vitamin B5, 6.8 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Miso.
• Both Canned Tomatoes with Green Chilies and Miso provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Miso have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Miso have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Tomatoes with Green Chilies have 4.6 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 6.7 times more Potassium, 1.4 times more Sodium and 28.9 times more Water than Miso.
• While 500 kcal of Miso contain 1.3 times more Selenium and 1.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Miso contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Tomatoes with Green Chilies have 1.9 times more Carbohydrate than Miso.
• While 500 kcal of Miso contain 5.7 times more Fat, 30.7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Miso 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