Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Amaranth	Recommended Dietary Allowance
Energy	0.52% 15kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	8.7% 0.11mg	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	2.25% 9μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Amaranth	Recommended Dietary Allowance
Calcium	2% 20mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	16.6% 0.15mg	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	3.25% 0.26mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	37% 0.85mg	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	2% 14mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Amaranth per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Tomatoes with Green Chilies have 2.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 2.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Amaranth provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Amaranth Grain have insufficient amounts of Vitamin B2 in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 66.8 times more Sodium and 1.3 times more Water than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 2.4 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 5.9 times more Magnesium, 6.5 times more Manganese, 10.6 times more Phosphorus, 1.3 times more Potassium, 13.8 times more Selenium and 6.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Amaranth Grain contain 6.8 times more Energy, 5.2 times more Carbohydrate and 5.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein