Comparing Nutrients in 300 calories Dried Longans VS Stewed Canned Tomatoes

Weight per 300 calories

• Dried Longans: 105g
• Stewed Canned Tomatoes: 1154g

Dried Longans have 11 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Longans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	56% 40.6g	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% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	9.18% 5.14g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	14.4% 57.7μg	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	32.6% 29.4mg	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	144% 1.3mg	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	71% 5.66mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	29.6% 0.68mg	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	29.4% 206mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	3.36% 50.3mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	28.5% 1056g	3700g per day for Men 19-50 years

Dried Longans VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Longans or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Dried Longans vs Stewed Canned Tomatoes:

• 300 calories of Dried Longans have 1.3 times more Vitamin B2 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 12.7 times more Vitamin B1, 7.9 times more Vitamin B3 and 3.1 times more Vitamin C than Dried Longans.
• 300 calories of Dried Longans have insufficient amounts of Vitamin B1
• Both Dried Longans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Longans vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 8.3 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 3.5 times more Potassium, 50.6 times more Sodium, 8.5 times more Zinc and 57.2 times more Water than Dried Longans.
• Both Dried Longans and Stewed Canned Tomatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Dried Longans lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2 times more Protein than Dried Longans.
• Both Dried Longans and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.