Comparing Nutrients in 300 calories Raw Dried Figs VS Tomatoes in Juice with Salt

Weight per 300 calories

• Raw Dried Figs: 121g
• Tomatoes in Juice with Salt: 1875g

Raw Dried Figs have 15.6 times more energy per 100g than Tomatoes in Juice with Salt. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raw Dried Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.12g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	50% 65g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	66% 48g	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	38% 27.6g	34% 24.6g	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	% 30g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0.084g	% 0g	g per day for Men 19-50 years
Fiber	31% 12g	94% 35.6g	38g per day for Men 19-50 years
Protein	7.1% 3.98g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.82% 0.13mg	160% 2.1mg	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	2.7% 11μg	37.5% 150μg	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	1.6% 1.45mg	263% 236mg	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	2.8% 0.42mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 18.8μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	30.6% 2.45mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	55.4% 1.28mg	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	11.5% 80.7mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	24% 819mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	48% 1777g	3700g per day for Men 19-50 years

Raw Dried Figs VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Raw Dried Figs vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 105.3 times more Vitamin B1, 10.4 times more Vitamin B2, 17.9 times more Vitamin B3, 4.2 times more Vitamin B5, 16.3 times more Vitamin B6, 13.8 times more Vitamin B9, 163.4 times more Vitamin C, 26.2 times more Vitamin E and 2.6 times more Vitamin K than Raw Dried Figs.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Dried Figs as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Dried Figs vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Calcium, 2.8 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 4.4 times more Potassium, 18.2 times more Selenium, 179 times more Sodium, 3.4 times more Zinc and 49.1 times more Water than Raw Dried Figs.
• 300 calories of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Dried Figs have 1.2 times more Sugars than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.4 times more Omega 6, 3 times more Fiber and 3.7 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate and Fructose per 300 calories.
• 300 calories of Raw Dried Figs provide inadequate amounts of Omega 6
• Both Raw Dried Figs as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.