Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Dried Longans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dried Longans	6%	1%	93%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dried Longans	Recommended Dietary Allowance
Energy	0.52% 15kcal	9.86% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.41% 0.4g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	1.23% 0.69g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dried Longans	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	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	38.5% 0.5mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	NA	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	NA	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	31% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dried Longans	Recommended Dietary Allowance
Calcium	2% 20mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	89.7% 0.81mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	10.8% 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	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	19.4% 658mg	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	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dried Longans per 100 g

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

• 100 g of Dried Longans contain 26.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dried Longans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dried Longans have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Dried Longans:

• 100 grams of Canned Tomatoes with Green Chilies have 8.4 times more Sodium and 5.4 times more Water than Dried Longans.
• While 100 g of Dried Longans contain 2.3 times more Calcium, 9 times more Copper, 20.8 times more Iron, 4.2 times more Magnesium, 1.9 times more Manganese, 14 times more Phosphorus, 6.1 times more Potassium and 1.7 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 Dried Longans contain 19.1 times more Energy, 20.4 times more Carbohydrate and 7.1 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