Comparing Nutrients in 300 calories Mulberries VS Cooked Ripe Red Tomatoes

Weight per 300 calories

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

Mulberries 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.

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

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Mulberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	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	52.6% 68.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	78% 56.5g	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	31.2% 12g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	18% 10g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.7mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	10.5% 42μg	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	282% 254mg	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	40.5% 6.07mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.2% 272mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	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	161% 13mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	38% 265mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.65% 69.8mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	16.5% 612g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Raw Mulberries have 1.9 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 57.3 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B3, 3.8 times more Vitamin B6, 5.2 times more Vitamin B9, 1.5 times more Vitamin C and 1.5 times more Vitamin E than Raw Mulberries.
• Both Raw Mulberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 300 kcal.
• Both Raw Mulberries 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 Mulberries vs Cooked Ripe Red Tomatoes:

• Raw Mulberries have 1.5 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Copper, 1.8 times more Phosphorus, 2.7 times more Potassium, 2 times more Selenium, 2.6 times more Sodium, 2.8 times more Zinc and 2.6 times more Water than Raw Mulberries.
• Both Raw Mulberries and Cooked Ripe Red Tomatoes have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mulberries have 2.1 times more Omega 6 and 1.4 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Protein than Raw Mulberries.
• Both Raw Mulberries and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Mulberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.