Comparing Nutrients in 300 calories Ready-to-drink Tropical Punch VS Stewed Canned Tomatoes

Weight per 300 calories

• Ready-to-drink Tropical Punch: 3000g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 2.6 times more energy per unit of mass than Ready-to-drink Tropical Punch, which is very low in comparison to other foods. Ready-to-drink Tropical Punch having very low energy density.

Which food has more nutrients per 300 calories - Ready-to-drink Tropical Punch or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Tropical Punch	0%	0%	100%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Ready-to-drink Tropical Punch	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	0% 0g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	57.7% 75g	55% 71.4g	130g per day for Men 19-50 years
Sugars	103% 75g	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	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Tropical Punch	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	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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

	Ready-to-drink Tropical Punch	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	79% 2925g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ready-to-drink Tropical Punch vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• Both Ready-to-drink Tropical Punch 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 Ready-to-drink Tropical Punch vs Stewed Canned Tomatoes:

• Ready-to-drink Tropical Punch has 2.8 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 6.5 times more Sodium and more Zinc than Ready-to-drink Tropical Punch.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Tropical Punch has 1.8 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Omega 6, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• Both Ready-to-drink Tropical Punch and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Ready-to-drink Tropical Punch as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.