Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat VS Stewed Canned Tomatoes

Weight per 300 calories

• Puddings, tapioca, ready-to-eat: 231g
• Stewed Canned Tomatoes: 1154g

Puddings, tapioca, ready-to-eat have 5 times more energy per 100g than Stewed Canned Tomatoes. It has 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 - Puddings, tapioca, ready-to-eat or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0.8% 2.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	55% 71.4g	130g per day for Men 19-50 years
Sugars	47.5% 34.4g	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	0% 0g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 29g	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	4.6% 0.055mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	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	1.73% 6.92μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	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	2.3% 0.35mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16.4% 164mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	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	3.17% 0.25mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	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	19.8% 138mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	22.3% 335mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.5% 166g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat vs Stewed Canned Tomatoes:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 9.6 times more Vitamin B1, 1.8 times more Vitamin B2, 54.9 times more Vitamin B3, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6, 8.3 times more Vitamin B9, 131.7 times more Vitamin C, 27.7 times more Vitamin E and 30 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Puddings, tapioca, ready-to-eat vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 2.4 times more Calcium, 31.1 times more Copper, 60.5 times more Iron, 10 times more Magnesium, 26.8 times more Manganese, 1.7 times more Phosphorus, 11.3 times more Potassium, more Selenium, 7.6 times more Sodium, 3.9 times more Zinc and 6.4 times more Water than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 300 calories:

• Puddings, tapioca, ready-to-eat have 4.1 times more Fat and 7.4 times more Saturated Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.1 times more Omega 6, 1.4 times more Carbohydrate, more Fructose, more Fiber and 2.3 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Sugars per 300 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.