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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Okra	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.38% 0.065g	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	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.97g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Okra	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	3.23% 0.042mg	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	37% 148μg	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	13.8% 12.4mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Okra	Recommended Dietary Allowance
Calcium	2% 20mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	9.22% 0.083mg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	38% 0.87mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	4.8% 0.53mg	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 Frozen Okra per 100 g

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

• 100 grams of Canned Tomatoes with Green Chilies have 2.5 times more Vitamin B6 than Frozen Okra.
• While 100 g of Frozen Okra, Unprepared contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 1.5 times more Vitamin B5, 16.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Okra provide similar amounts of Vitamin B3 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 Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 133.7 times more Sodium than Frozen Okra.
• While 100 g of Frozen Okra, Unprepared contain 4.1 times more Calcium, 2.2 times more Iron, 3.9 times more Magnesium, 6.6 times more Manganese, 3 times more Phosphorus, 2 times more Potassium and 4.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Okra contain similar levels of Copper and Water per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Okra, Unprepared contain 1.8 times more Carbohydrate and 2.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Okra, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.