Comparing Nutrients in 300 calories Instant Tea VS Stewed Canned Tomatoes

Weight per 300 calories

• Instant Tea: 95g
• Stewed Canned Tomatoes: 1154g

Instant Tea has 12.1 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Instant Tea or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Instant Tea	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	55% 71.4g	130g per day for Men 19-50 years
Sugars	7.26% 5.27g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	21.3% 8.1g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	34.4% 19.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.3% 4.3mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.2mg	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	24.5% 98μg	14.4% 57.7μg	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	0% 0mg	101% 91mg	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	0% 0mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.2% 112mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	144% 1.3mg	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	27% 2.15mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	5507% 127mg	29.6% 0.68mg	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	32.5% 228mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	169% 5752mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	9.18% 5.05μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	4.57% 68.6mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Instant Tea vs Stewed Canned Tomatoes:

• Unsweetened Instant Tea Powder has 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Instant Tea vs Stewed Canned Tomatoes:

• Unsweetened Instant Tea Powder has 1.9 times more Magnesium, 186.1 times more Manganese and 2.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 1.4 times more Selenium, 37.2 times more Sodium and 217.9 times more Water than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unsweetened Instant Tea Powder has 2.3 times more Omega 3 and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 22.4 times more Omega 6, 1.3 times more Carbohydrate, 7.7 times more Sugars and 1.4 times more Fiber than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Unsweetened Instant Tea Powder as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.