Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Edamame	Recommended Dietary Allowance
Energy	0.52% 15kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	4.88% 4.73g	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	5.85% 7.6g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	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	0.29% 0.21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	NA	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Edamame	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	10.4% 0.14mg	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	75.8% 303μg	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	10.8% 9.7mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Edamame	Recommended Dietary Allowance
Calcium	2% 20mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	36% 0.32mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	44% 1mg	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	14% 482mg	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	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	12% 1.32mg	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 Frozen Edamame per 100 g

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

• 100 g of Frozen Edamame, Unprepared contain 4.4 times more Vitamin B1, 13.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 33.7 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

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

• 100 grams of Canned Tomatoes with Green Chilies have 66.8 times more Sodium and 1.3 times more Water than Frozen Edamame.
• While 100 g of Frozen Edamame, Unprepared contain 3 times more Calcium, 3.6 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 7.7 times more Manganese, 11.5 times more Phosphorus, 4.5 times more Potassium and 10.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Edamame, Unprepared contain 7.3 times more Energy, 59.1 times more Fat, 2.1 times more Carbohydrate and 16.3 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