Comparing Nutrients in 100 grams Pomegranates VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.86% 83kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	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	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	3% 1.67g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	7.92% 0.1mg	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	9.5% 38μg	2.25% 9μg	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	11.3% 10mg	6.9% 6.2mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1% 10mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	10% 0.09mg	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	3.75% 0.3mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	5.74% 0.13mg	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	5.14% 36mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pomegranates vs Canned Tomatoes with Green Chilies:

• Raw Pomegranates have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Pomegranates.
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pomegranates vs Canned Tomatoes with Green Chilies:

• Raw Pomegranates have 1.8 times more Copper, 2.6 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Calcium and 133.7 times more Sodium than Raw Pomegranates.
• Both Raw Pomegranates and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Iron, Magnesium, Manganese and Water per 100 g.
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pomegranates have 5.5 times more Energy, 14.6 times more Fat, 5.2 times more Carbohydrate and 2.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.