Comparing Nutrients in 300 calories Green Kiwifruit VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Green Kiwifruit: 492g
• Cooked Ripe Red Tomatoes: 1667g

Green Kiwifruit has 3.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Green Kiwifruit or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Green Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	55.5% 72g	51.4% 67g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	29.5% 21.4g	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	% 20.2g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 0g	g per day for Men 19-50 years
Fiber	39% 14.8g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 19.7μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	30.7% 123μg	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	507% 456mg	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	48% 7.2mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	19% 1.52mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	24% 167mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.8mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	6.26% 0.69mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	11% 409g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Kiwifruit vs Cooked Ripe Red Tomatoes:

• Raw Green Kiwifruit has 4.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 20.3 times more Vitamin A, 4.5 times more Vitamin B1, 3 times more Vitamin B2, 5.3 times more Vitamin B3, 2.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 300 kcal.
• Both Raw Green Kiwifruit 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 Green Kiwifruit vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2 times more Copper, 7.4 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium, 8.5 times more Selenium, 12.4 times more Sodium, 3.4 times more Zinc and 3.8 times more Water than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Green Kiwifruit has 6.2 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Green Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.