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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Avocados	5%	76%	19%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Avocados	Recommended Dietary Allowance
Energy	0.52% 15kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	9.85% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	NA	0.91% 0.66g	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	0.17% 0.12g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	NA	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Avocados	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	19.8% 0.26mg	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	20.3% 81μg	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	6.9% 6.2mg	11% 10mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Avocados	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	6.17% 0.14mg	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	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.98% 73.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Avocados 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 Avocados:

• 100 grams of Canned Tomatoes with Green Chilies have 2.9 times more Vitamin A than Avocados.
• While 100 g of Raw Avocados contain 2 times more Vitamin B1, 6.8 times more Vitamin B2, 2.7 times more Vitamin B3, 9.4 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Avocados have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 1.7 times more Calcium, 57.3 times more Sodium and 1.3 times more Water than Avocados.
• While 100 g of Raw Avocados contain 2.1 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 3.7 times more Phosphorus, 4.5 times more Potassium and 4.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Avocados contain similar levels of Manganese per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 100 grams of Avocados lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Avocados lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Avocados contain 10.7 times more Energy, 183.3 times more Fat, 193.3 times more Saturated Fat, 125 times more Omega 3, 57.7 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein