Comparing Nutrients in 300 calories Dried Chives VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Dried Chives: 97g
• Cooked Ripe Red Tomatoes: 1667g

Dried Chives have 17.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Dried Chives or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Chives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.38g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	366% 3294μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	101% 1.3mg	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	26% 104μg	54% 217μg	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	707% 637mg	422% 380mg	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	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	78.4% 784mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	139% 1.25mg	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	241% 19.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	76% 1.75mg	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	71.4% 500mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	84% 2855mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Chives vs Cooked Ripe Red Tomatoes:

• Freeze-dried Chives have 8.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B3 and 2.1 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Freeze-dried Chives as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Chives vs Cooked Ripe Red Tomatoes:

• Freeze-dried Chives have 4.3 times more Calcium, 1.7 times more Iron, 4.1 times more Magnesium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 1.3 times more Manganese, 1.3 times more Potassium, 2.7 times more Sodium and 815 times more Water than Freeze-dried Chives.
• Both Freeze-dried Chives and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Freeze-dried Chives have 1.8 times more Fat, 2.1 times more Omega 3, 1.8 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Freeze-dried Chives and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Freeze-dried Chives as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.