Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tamarinds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	106% 77g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	26.6% 10g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tamarinds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	10% 0.13mg	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	4.47% 18μg	6.95% 27.8μg	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	13.7% 12.3mg	7.7% 6.95mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tamarinds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19% 0.17mg	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	6.45% 0.52mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	3.97% 27.8mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Tamarinds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Tamarinds:

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Tamarinds.
• While 7 oz of Raw Tamarinds contain 12.6 times more Vitamin B1, 8 times more Vitamin B2, 3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Tamarinds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Tamarinds have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Tamarinds:

• 7 ounces of Canned Tomatoes with Green Chilies have 14.3 times more Sodium and 3 times more Water than Tamarinds.
• While 7 oz of Raw Tamarinds contain 3.7 times more Calcium, 10.8 times more Iron, 8.4 times more Magnesium, 8.1 times more Phosphorus, 5.9 times more Potassium and 3.3 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Tamarinds contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tamarinds lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Tamarinds contain 15.9 times more Energy, 17.3 times more Carbohydrate and 4.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.