Comparing Nutrients in 300 calories Puddings, chocolate flavor, low calorie, instant, dry mix VS Tomatoes

Weight per 300 calories

• Puddings, chocolate flavor, low calorie, instant, dry mix: 84.3g
• Tomatoes: 1667g

Puddings, chocolate flavor, low calorie, instant, dry mix have 19.8 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate flavor, low calorie, instant, dry mix or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	50% 65g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.5% 5.14g	52.6% 20g	38g per day for Men 19-50 years
Protein	7.98% 4.47g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.046mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.26% 5.06μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.35% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	254% 228mg	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	0.11% 0.017mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.28% 0.34μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Tomatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	32.8% 2.62mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	82.6% 1.9mg	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	200% 1399mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	5.98% 3.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	159% 2392mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.14% 0.35mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 36.6 times more Vitamin B1, 4.2 times more Vitamin B2, 29.4 times more Vitamin B3, 32 times more Vitamin B5, 39.6 times more Vitamin B6, 49.4 times more Vitamin B9, more Vitamin C, 534 times more Vitamin E and 390.6 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate flavor, low calorie, instant, dry mix vs Tomatoes:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.5 times more Phosphorus, more Selenium and 28.7 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 3.2 times more Manganese, 3.7 times more Potassium, 8.2 times more Zinc and 445.1 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 1.6 times more Fat, more Omega 3, 12.1 times more Omega 6, 74.3 times more Sugars, 3.9 times more Fiber and 3.3 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.