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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Leeks	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.26% 0.045g	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	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	8.7% 0.11mg	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	6% 24μg	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	4.67% 4.2mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Leeks	Recommended Dietary Allowance
Calcium	2% 20mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	6.9% 0.062mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	10.7% 0.25mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	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	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.45% 91g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have 1.3 times more Vitamin B1, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 2.1 times more Vitamin A and 2.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Leeks provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Leeks have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Leeks 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 Boiled Leeks:

• 100 grams of Canned Tomatoes with Green Chilies have 1.5 times more Copper, 1.2 times more Potassium and 40.1 times more Sodium than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 1.5 times more Calcium, 4.2 times more Iron, 1.3 times more Magnesium and 1.9 times more Manganese than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Leeks contain similar levels of Water per 100 grams.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Leeks contain 66 times more Omega 3 and 2.1 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.