Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Puddings, tapioca, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, tapioca, dry mix	0%	0%	100%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, tapioca, dry mix	Recommended Dietary Allowance
Energy	0.52% 15kcal	12.7% 369kcal	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	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	NA	89.7% 65g	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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, tapioca, dry mix	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	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	0.077% 0.001mg	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	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	Puddings, tapioca, dry mix	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	3.22% 0.029mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	1.43% 0.033mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, tapioca, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Puddings, tapioca, dry mix 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 Puddings, tapioca, dry mix:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 34 times more Vitamin B1, 160 times more Vitamin B3, 9.9 times more Vitamin B5, 103 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix.
• 100 grams of Puddings, tapioca, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, tapioca, dry mix 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 Puddings, tapioca, dry mix:

• 100 grams of Canned Tomatoes with Green Chilies have 5 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 5.5 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus, 21.4 times more Potassium and 23.6 times more Water than Puddings, tapioca, dry mix.
• Both Canned Tomatoes with Green Chilies and Puddings, tapioca, dry mix contain similar levels of Sodium per 100 grams.
• 100 grams of Puddings, tapioca, dry mix lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, tapioca, dry mix lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Puddings, tapioca, dry mix contain 24.6 times more Energy and 26 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 Puddings, tapioca, dry mix provide inadequate amounts of Protein in 100 grams.