Comparing Nutrients in 300 calories Low Fat Cottonseed Flour VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Low Fat Cottonseed Flour: 90g
• Cooked Ripe Red Tomatoes: 1667g

Low Fat Cottonseed Flour has 18.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Low Fat Cottonseed Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.52g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	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	NA	30.7% 11.7g	38g per day for Men 19-50 years
Protein	80.4% 45g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51.5% 206μg	54% 217μg	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	2.4% 2.17mg	422% 380mg	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	NA	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

	Low Fat Cottonseed Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	43% 428mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	142% 11.4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	83.6% 1.92mg	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	205% 1434mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	47% 1591mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low Fat Cottonseed Flour vs Cooked Ripe Red Tomatoes:

• Low Fat Glandless Cottonseed Flour have 3.1 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 20.1 times more Vitamin A, 2.4 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 175.2 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Low Fat Glandless Cottonseed Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Fat Cottonseed Flour vs Cooked Ripe Red Tomatoes:

• Low Fat Glandless Cottonseed Flour have 2.3 times more Calcium, 4.3 times more Magnesium, 3.1 times more Phosphorus and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Potassium, 5.8 times more Sodium and 252.2 times more Water than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Cooked Ripe Red Tomatoes have similar amounts of Copper, Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Low Fat Glandless Cottonseed Flour have 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Omega 6 and 2 times more Carbohydrate than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Low Fat Glandless Cottonseed Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.