Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Molasses	0%	0%	100%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Molasses	Recommended Dietary Allowance
Energy	0.52% 15kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.29% 0.05g	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	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	103% 74.7g	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	17.7% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 29.4g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Molasses	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	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	0.15% 0.002mg	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	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	51.5% 0.67mg	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	0% 0μg	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	0% 0mg	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	Molasses	Recommended Dietary Allowance
Calcium	2% 20mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	54% 0.49mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	66.5% 1.53mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.59% 22g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, more Vitamin B9 and more Vitamin C than Molasses.
• While 100 g of Molasses contain 1.5 times more Vitamin B3, 5.4 times more Vitamin B5 and 6.5 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Molasses provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Molasses have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Molasses 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 Molasses:

• 100 grams of Canned Tomatoes with Green Chilies have 10.8 times more Sodium and 4.3 times more Water than Molasses.
• While 100 g of Molasses contain 10.3 times more Calcium, 5.4 times more Copper, 18.2 times more Iron, 22 times more Magnesium, 11.6 times more Manganese, 2.2 times more Phosphorus, 13.7 times more Potassium, 44.5 times more Selenium and 2.2 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 Molasses contain 19.3 times more Energy and 20.6 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.