Comparing Nutrients in 300 calories Meatless Luncheon Slices VS Stewed Canned Tomatoes

Weight per 300 calories

• Meatless Luncheon Slices: 159g
• Stewed Canned Tomatoes: 1154g

Meatless Luncheon Slices have 7.3 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Meatless Luncheon Slices or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Meatless Luncheon Slices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	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	5.42% 7.05g	55% 71.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	4.6% 1.75g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	529% 6.35mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	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	109% 1.4mg	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	39.7% 159μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	265% 6.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	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	31.7% 4.76mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Luncheon Slices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.5% 65mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	35.7% 2.86mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	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	100% 702mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	9.34% 317mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.7μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	75.2% 1129mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	2.8% 103g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Meatless Luncheon Slices vs Stewed Canned Tomatoes:

• Meatless Luncheon Slices have 12 times more Vitamin B1, 2.1 times more Vitamin B3, 7.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Meatless Luncheon Slices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Meatless Luncheon Slices vs Stewed Canned Tomatoes:

• Meatless Luncheon Slices have 3 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6 times more Calcium, 5.4 times more Iron, 3.8 times more Magnesium, 7.5 times more Potassium, 2.3 times more Sodium and 10.2 times more Water than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Meatless Luncheon Slices have 8 times more Fat, 7.1 times more Saturated Fat, 22.4 times more Omega 3, 7.2 times more Omega 6 and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 10.1 times more Carbohydrate, 11.5 times more Sugars and 6.6 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Meatless Luncheon Slices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.