Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Powder Lemonade	Recommended Dietary Allowance
Energy	0.52% 15kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.4% 0.41g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	24% 17.5g	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	% 2.75g	g per day for Men 19-50 years
Sucrose	NA	% 74.4g	g per day for Men 19-50 years
Fiber	NA	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	2% 0.026mg	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	1.5% 6μg	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	44.3% 40mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Powder Lemonade	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	5% 0.045mg	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	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	0.7% 0.016mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.039% 1.43g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 2.3 times more Vitamin B1, 4.9 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Powder Lemonade.
• While 100 g of Powder Lemonade contain 6.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Powder Lemonade have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 2 times more Copper, 1.4 times more Iron, 8.3 times more Manganese, 3.5 times more Phosphorus, 7.9 times more Sodium and 65.9 times more Water than Powder Lemonade.
• While 100 g of Powder Lemonade contain 22.5 times more Magnesium and 1.4 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Powder Lemonade lack sufficient amounts of Manganese and Phosphorus
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Powder Lemonade lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Powder Lemonade contain 25.1 times more Energy, 52 times more Omega 3, 14 times more Omega 6 and 27 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Powder Lemonade provide inadequate amounts of Protein in 100 grams.