Comparing Nutrients in 300 calories Rolls, dinner, whole-wheat VS Stewed Canned Tomatoes

Weight per 300 calories

• Rolls, dinner, whole-wheat: 113g
• Stewed Canned Tomatoes: 1154g

Rolls, dinner, whole-wheat have 10.2 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.

Which food has more nutrients per 300 calories - Rolls, dinner, whole-wheat or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rolls, dinner, whole-wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.53% 0.14g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	44.3% 57.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	13% 9.54g	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	22.3% 8.46g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	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	23.3% 0.28mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	8.46% 34μg	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	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	6.77% 1mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.88% 2.26μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	34% 2.73mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	36% 253mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	101% 55.7μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	39% 588mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1% 37.3g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, dinner, whole-wheat vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 12.3 times more Vitamin K than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Rolls, dinner, whole-wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, whole-wheat vs Stewed Canned Tomatoes:

• Rolls, dinner, whole-wheat have 3.8 times more Manganese and 8 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Calcium, 4.8 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 7.8 times more Potassium, 4.3 times more Sodium and 28.3 times more Water than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, whole-wheat have 2.4 times more Fat, 3.9 times more Omega 3 and 2.7 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.3 times more Sugars and 1.4 times more Fiber than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Rolls, dinner, whole-wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.