Comparing Nutrients in 300 calories Lambsquarters VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Lambsquarters: 698g
• Cooked Ripe Red Tomatoes: 1667g

Lambsquarters have 2.4 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.

Discover which food has more nutrients per 300 calories - Lambsquarters or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Lambsquarters	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	39% 51g	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	73.4% 28g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	52.3% 29.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	450% 4047μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	52.3% 209μg	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	620% 558mg	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

	Lambsquarters	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	216% 2156mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	105% 8.37mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	56.5% 237mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	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	71.8% 502mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	93% 3153mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.28μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	16% 588g	42.5% 1572g	3700g per day for Men 19-50 years

Lambsquarters VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lambsquarters or Cooked Ripe Red Tomatoes?

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

• 300 calories of Lambsquarters have 10.1 times more Vitamin A, 1.9 times more Vitamin B1, 8.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 3.3 times more Vitamin B5 than Raw Lambsquarters.
• Both Lambsquarters and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• Both Raw Lambsquarters as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Lambsquarters have 11.8 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 3.1 times more Manganese, 1.6 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.4 times more Iron, 1.3 times more Selenium and 2.7 times more Water than Raw Lambsquarters.
• Both Lambsquarters and Cooked Ripe Red Tomatoes contain similar levels of Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Lambsquarters have 7.5 times more Omega 3, 3.1 times more Omega 6, 2.4 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Raw Lambsquarters.
• Both Lambsquarters and Cooked Ripe Red Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6