Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	0.52% 15kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.97% 0.31g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	61% 79.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, MALT-O-MEAL, chocolate, dry	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	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	158% 2.05mg	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	286% 1143μg	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	13.8% 2.07mg	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	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	2% 20mg	37.5% 375mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.78% 0.079mg	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	536% 43mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	NA	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.18% 6.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals, MALT-O-MEAL, chocolate, dry per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Cereals, MALT-O-MEAL, chocolate, dry 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 Cereals, MALT-O-MEAL, chocolate, dry:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Cereals, MALT-O-MEAL, chocolate, dry.
• While 100 g of Cereals, MALT-O-MEAL, chocolate, dry contain 36.8 times more Vitamin B1, 58.9 times more Vitamin B2, 31.7 times more Vitamin B3, 2.8 times more Vitamin B5, 19.9 times more Vitamin B6 and 127 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 Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Cereals, MALT-O-MEAL, chocolate, dry:

• 100 grams of Canned Tomatoes with Green Chilies have 40.1 times more Sodium and 14.1 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 100 g of Cereals, MALT-O-MEAL, chocolate, dry contain 18.8 times more Calcium, 164.9 times more Iron, 3 times more Magnesium, 8.9 times more Phosphorus, 2.3 times more Potassium and 6.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, MALT-O-MEAL, chocolate, dry contain similar levels of Copper per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, MALT-O-MEAL, chocolate, dry contain 24.2 times more Energy, 22 times more Carbohydrate and 15.4 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