Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	0.52% 15kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.38% 0.12g	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	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14g	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% 0g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Puddings, tapioca, ready-to-eat, fat free	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	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	1.54% 0.02mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13% 0.31μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	0.33% 0.3mg	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	0.067% 0.01mg	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	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	2% 20mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2% 0.018mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	0.48% 0.011mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.06% 76.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Puddings, tapioca, ready-to-eat, fat free per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Puddings, tapioca, ready-to-eat, fat free 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, ready-to-eat, fat free:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 2.6 times more Vitamin B1, 6.3 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 20.7 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• While 100 g of Puddings, tapioca, ready-to-eat, fat free contain 3.9 times more Vitamin B2 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 100 grams of Puddings, tapioca, ready-to-eat, fat free 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, ready-to-eat, fat free have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Puddings, tapioca, ready-to-eat, fat free:

• 100 grams of Canned Tomatoes with Green Chilies have 5 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 12 times more Manganese, 1.5 times more Potassium, 2.1 times more Sodium and 1.2 times more Water than Puddings, tapioca, ready-to-eat, fat free.
• While 100 g of Puddings, tapioca, ready-to-eat, fat free contain 2.6 times more Calcium and 4.7 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Puddings, tapioca, ready-to-eat, fat free contain 6.3 times more Energy, 5.9 times more Carbohydrate and 2.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.