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

Weight per 300 calories

• Dried Leeks: 94g
• Cooked Ripe Red Tomatoes: 1667g

Dried Leeks have 17.8 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 Leeks or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Leeks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.02% 1.96g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	53.7% 69.8g	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	25.6% 9.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.3% 0.75mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	85.5% 342μg	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	123% 110mg	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 Leeks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	33.6% 336mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	68.2% 0.61mg	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	88.8% 7.1mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	46% 323mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	66% 2243mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.33μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.2% 32.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 1.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 30.6 times more Vitamin A, 2.7 times more Vitamin B3, 3 times more Vitamin B5 and 3.4 times more Vitamin C than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Freeze-dried Leeks 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 Leeks vs Cooked Ripe Red Tomatoes:

• Freeze-dried Leeks have 1.8 times more Calcium and 1.4 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 5.6 times more Sodium, 3.8 times more Zinc and 841.2 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Cooked Ripe Red Tomatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Freeze-dried Leeks have 19.4 times more Omega 3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Omega 6 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Freeze-dried Leeks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.