Comparing Nutrients in 300 calories Cake, yellow, enriched, dry mix VS Stewed Canned Tomatoes

Weight per 300 calories

• Cake, yellow, enriched, dry mix: 80.2g
• Stewed Canned Tomatoes: 1154g

Cake, yellow, enriched, dry mix has 14.4 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.

Discover which food has more nutrients per 300 calories - Cake, yellow, enriched, dry mix or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	50.5% 65.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	2.53% 0.96g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	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	15.4% 0.19mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	13.6% 54.5μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.34% 0.08μg	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	4.9% 0.74mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 169mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	21% 1.67mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8.02mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	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	35.5% 249mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.7mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	4.38% 2.4μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	1.97% 0.22mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.16% 5.76g	28.5% 1056g	3700g per day for Men 19-50 years

Cake, Yellow, Enriched, Dry Mix VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cake, yellow, enriched, dry mix or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Cake, yellow, enriched, dry mix vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 13 times more Vitamin E and 11.9 times more Vitamin K than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Stewed Canned Tomatoes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cake, yellow, enriched, dry mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cake, yellow, enriched, dry mix vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 22.4 times more Copper, 9.2 times more Iron, 17.3 times more Magnesium, 4.4 times more Manganese, 63.4 times more Potassium, 2.9 times more Selenium, 4.4 times more Sodium, 9.1 times more Zinc and 183.4 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Stewed Canned Tomatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cake, yellow, enriched, dry mix lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 12 times more Fiber and 3.5 times more Protein than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cake, yellow, enriched, dry mix provide inadequate amounts of Fiber and Protein
• Both Cake, yellow, enriched, dry mix as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.