Comparing Nutrients in 300 calories As Served In Restaurant Horchata VS Tomatoes

Weight per 300 calories

• As Served In Restaurant Horchata: 556g
• Tomatoes: 1667g

As Served In Restaurant Horchata have 3 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	As Served In Restaurant Horchata	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	NA	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	50% 65g	130g per day for Men 19-50 years
Sugars	71.7% 52g	60.5% 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	12% 8.6g	31.5% 23g	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	% 9.1g	% 21g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	52.6% 20g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	0.69% 0.056mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	82.6% 1.9mg	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	12% 83.3mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.2% 77.8mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	13% 484g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of As Served In Restaurant Horchata vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin B1, more Vitamin B2, 37.9 times more Vitamin B3, more Vitamin B5, 14.1 times more Vitamin B6, 6.8 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 300 calories for As Served In Restaurant Horchata vs Tomatoes:

• As Served In Restaurant Horchata have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 88.5 times more Copper, 81 times more Iron, 11 times more Magnesium, 34.2 times more Manganese, 4.8 times more Phosphorus, 20.9 times more Potassium, 8.5 times more Zinc and 3.3 times more Water than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Ripe Red Tomatoes have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 2.7 times more Fructose, more Fiber and 5.5 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both As Served In Restaurant Horchata as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.