Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Tomato Juice with Salt

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Tomato Juice with Salt: 2941g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	41% 23g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	158% 2.06mg	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	147% 588μg	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	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	66.7% 667mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	87% 2mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	85% 3141g	75% 2772g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes with Green Chilies have 1.7 times more Vitamin B6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B9 and 10 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B3 per 500 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 2.3 times more Calcium, 2.4 times more Copper, 2.2 times more Manganese, 1.8 times more Sodium and 1.3 times more Zinc than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.3 times more Iron and 1.8 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Magnesium, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes with Green Chilies have 1.5 times more Omega 6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 3.2 times more Fat and 4.4 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.