Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Canned Tomatoes with Green Chilies: 3333g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	93% 121g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	74% 667μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	30.6% 306mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	236% 19mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	71% 2621g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Canned Tomatoes with Green Chilies:

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B9 and 3.1 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Canned Tomatoes with Green Chilies:

• Cooked Ripe Red Tomatoes have 2.2 times more Iron, 1.7 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese and 43.7 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.2 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.