Comparing Nutrients in 100 grams Canned Mixed Vegetables VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Canned Mixed Vegetables	Tomato Powder	Recommended Dietary Allowance
Energy	1.7% 49kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	60.6% 44g	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	7.9% 3g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Tomato Powder	Recommended Dietary Allowance
Vitamin A	64.8% 583μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	35% 0.46mg	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	6% 24μg	30% 120μg	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	5.56% 5mg	130% 117mg	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	1.93% 0.29mg	81.7% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	40.7% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Tomato Powder	Recommended Dietary Allowance
Calcium	2.7% 27mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	13% 1.05mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	85% 1.95mg	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	6% 42mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	56.7% 1927mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Tomato Powder per 100 g

Compare the macro and micronutrient content in 100 g of Canned Mixed Vegetables versus 100 g of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Mixed Vegetables vs Tomato Powder:

• 100 g of Tomato Powder contain 1.5 times more Vitamin A, 19.8 times more Vitamin B1, 15.9 times more Vitamin B2, 15.8 times more Vitamin B3, 26.3 times more Vitamin B5, 5.8 times more Vitamin B6, 5 times more Vitamin B9, 23.3 times more Vitamin C, 42.2 times more Vitamin E and 2.7 times more Vitamin K than Canned Mixed Vegetables, Solids.
• 100 grams of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• Both Canned Mixed Vegetables, Solids as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Mixed Vegetables vs Tomato Powder:

• 100 grams of Canned Mixed Vegetables have 1.6 times more Sodium and 28.4 times more Water than Tomato Powder.
• While 100 g of Tomato Powder contain 6.1 times more Calcium, 17 times more Copper, 4.3 times more Iron, 11.1 times more Magnesium, 3.4 times more Manganese, 7 times more Phosphorus, 6.6 times more Potassium, 17.7 times more Selenium and 4.2 times more Zinc than Canned Mixed Vegetables, Solids.
• 100 grams of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Mixed Vegetables have 4.6 times more Omega 3 than Tomato Powder.
• While 100 g of Tomato Powder contain 6.2 times more Energy, 8.1 times more Carbohydrate, 18.2 times more Sugars, 5.5 times more Fiber and 5 times more Protein than Canned Mixed Vegetables, Solids.
• 100 grams of Canned Mixed Vegetables provide inadequate amounts of Energy
• 100 grams of Tomato Powder provide inadequate amounts of Omega 3
• Both Canned Mixed Vegetables, Solids as well as Tomato Powder provide inadequate amounts of Omega 6 in 100 grams.