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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Lupins	Recommended Dietary Allowance
Energy	0.52% 15kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	3.5% 0.6g	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	7.6% 9.9g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Lupins	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	0.69% 0.009mg	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	14.8% 59μg	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	1.22% 1.1mg	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	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	Boiled Lupins	Recommended Dietary Allowance
Calcium	2% 20mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	25.7% 0.23mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	29.4% 0.68mg	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	18.3% 128mg	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	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.92% 71g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 1.3 times more Vitamin B3, 11.4 times more Vitamin B6 and 5.6 times more Vitamin C than Boiled Lupins.
• While 100 g of Boiled Lupins contain 3.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 6.6 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 Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Lupins 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 Lupins:

• 100 grams of Canned Tomatoes with Green Chilies have 100.3 times more Sodium and 1.3 times more Water than Boiled Lupins.
• While 100 g of Boiled Lupins contain 2.6 times more Calcium, 2.6 times more Copper, 4.6 times more Iron, 4.9 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 10.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Lupins contain 7.9 times more Energy, 36.5 times more Fat, 134 times more Omega 3, 20.6 times more Omega 6, 2.7 times more Carbohydrate and 22.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein