Comparing Nutrients in 300 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 1429g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56.5% 73.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	6.7% 4.86g	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	% 6.7g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 10g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	0% 0g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	31.8% 1270μg	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	120% 9.57mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	36.3% 1343g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.6 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 300 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Cooked Ripe Red Tomatoes:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Calcium, more Copper, 10.5 times more Magnesium, more Manganese, more Phosphorus, 23.1 times more Potassium and 1.3 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Cooked Ripe Red Tomatoes have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes contain 1.9 times more Sugars, 4.5 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.