Comparing Nutrients in 300 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g
• Cooked Ripe Red Tomatoes: 1667g

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.7 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 - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	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	115% 43.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	32% 18g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	52.7% 474μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	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	22.3% 0.29mg	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	55.6% 223μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.6% 34mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.2% 6.5mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	35% 348mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	976% 78mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	194% 813mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	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	44.2% 310mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	102% 3465mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	339% 5090mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	23.4% 867g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Ripe Red Tomatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin B3, 4.5 times more Vitamin B6, 11.2 times more Vitamin C and 1.4 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Cooked Ripe Red Tomatoes:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.9 times more Calcium, 6.9 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 27.8 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper, 1.5 times more Phosphorus and 1.8 times more Water than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 3.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.