Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, plain VS Tomatoes

Weight per 300 calories

• Rolls, hamburger or hotdog, plain: 108g
• Tomatoes: 1667g

Rolls, hamburger or hotdog, plain have 15.5 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 - Rolls, hamburger or hotdog, plain or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	41.5% 54g	50% 65g	130g per day for Men 19-50 years
Sugars	10.8% 7.83g	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	3.7% 2.68g	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	% 2.44g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.1% 1.94g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	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	25.3% 101μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.96% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.55% 1.4mg	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	1.94% 0.29mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Tomatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	46% 3.7mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.7mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	15.5% 109mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	3.86% 131mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	53% 29.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.14% 0.78mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	1% 37g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, plain vs Tomatoes:

• Rolls, hamburger or hotdog, plain have more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 22.4 times more Vitamin A, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 19.7 times more Vitamin B6, 2.5 times more Vitamin B9, 163.3 times more Vitamin C, 31 times more Vitamin E and 25.5 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Rolls, hamburger or hotdog, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, plain vs Tomatoes:

• Rolls, hamburger or hotdog, plain have more Selenium and 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Copper, 7.4 times more Magnesium, 3.5 times more Manganese, 3.7 times more Phosphorus, 30.1 times more Potassium, 3.6 times more Zinc and 42.7 times more Water than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hotdog, plain have 1.3 times more Fat, 3.9 times more Omega 3 and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.6 times more Sugars, 8.5 times more Fructose, 10.3 times more Fiber and 1.4 times more Protein than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Rolls, hamburger or hotdog, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.