Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g
• Cooked Ripe Red Tomatoes: 1667g

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 20.1 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 - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	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	52% 67.4g	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	16.8% 6.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	11% 44.8μg	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	0.92% 0.83mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	28% 2.23mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	14.8% 104mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 5.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 458.5 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Cooked Ripe Red Tomatoes:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.9 times more Calcium, 5.4 times more Copper, 5.1 times more Iron, 6 times more Magnesium, 4.5 times more Phosphorus, 10.2 times more Potassium, 4.5 times more Zinc and 486.5 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Cooked Ripe Red Tomatoes have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes contain 1.8 times more Fiber and 1.7 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.