Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Bulgur	Recommended Dietary Allowance
Energy	0.52% 15kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.55% 0.094g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.1g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Bulgur	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	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	6.88% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	6.4% 0.083mg	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	4.5% 18μg	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	0% 0mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Bulgur	Recommended Dietary Allowance
Calcium	2% 20mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.33% 0.075mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	26.5% 0.61mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	2% 68mg	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	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.1% 77.8g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 1.2 times more Vitamin B6 and more Vitamin C than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2 times more Vitamin B9 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 Boiled Bulgur have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 2 times more Calcium, 1.6 times more Potassium, 80.2 times more Sodium and 1.2 times more Water than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 3.7 times more Iron, 2.9 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus and 4.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Bulgur contain similar levels of Copper per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Bulgur lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Bulgur contain 5.5 times more Energy, 5.1 times more Carbohydrate and 4.5 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
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.