Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.41% 0.07g	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	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	4.7% 0.061mg	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	16% 64μg	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	21% 19mg	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	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	2% 20mg	7.2% 72mg	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	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	6.96% 0.16mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	8.1% 276mg	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	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Spring Or Scallions Onions per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Spring Or Scallions Onions 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 Spring Or Scallions Onions:

• 100 grams of Canned Tomatoes with Green Chilies have 1.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Spring Or Scallions Onions.
• While 100 g of Raw Spring Or Scallions Onions contain 2.5 times more Vitamin A, 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.1 times more Vitamin B9 and 3 times more Vitamin C 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 Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Spring Or Scallions Onions:

• 100 grams of Canned Tomatoes with Green Chilies have 25.1 times more Sodium than Spring Or Scallions Onions.
• While 100 g of Raw Spring Or Scallions Onions contain 3.6 times more Calcium, 5.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Spring Or Scallions Onions contain similar levels of Copper, Manganese 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 Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Spring Or Scallions Onions contain 2 times more Carbohydrate and 2.7 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 Raw Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.