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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tangerines	5%	5%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tangerines	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.28% 0.048g	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	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	3.3% 2.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 6.05g	g per day for Men 19-50 years
Fiber	NA	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tangerines	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.35% 0.38mg	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	6% 0.078mg	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	4% 16μg	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	29.7% 26.7mg	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	1.33% 0.2mg	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	Tangerines	Recommended Dietary Allowance
Calcium	2% 20mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	4.67% 0.042mg	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	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	1.7% 0.039mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.3% 85g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Tomatoes with Green Chilies have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Tangerines.
• While 100 g of Raw Tangerines contain 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 4.3 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
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 2.1 times more Copper, 1.7 times more Iron, 3.4 times more Manganese and 200.5 times more Sodium than Tangerines.
• While 100 g of Raw Tangerines contain 1.9 times more Calcium, 1.4 times more Phosphorus and 1.6 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Tangerines contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Tangerines lack sufficient amounts of Iron and Manganese
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tangerines lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Tangerines contain 3.7 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.