Comparing Nutrients in 300 calories Ground Cloves VS Tomatoes

Weight per 300 calories

• Ground Cloves: 110g
• Tomatoes: 1667g

Ground Cloves have 15.2 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 - Ground Cloves or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Ground Cloves	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	55% 71.7g	50% 65g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	1.6% 1.17g	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	% 1.25g	% 21g	g per day for Men 19-50 years
Sucrose	% 0.022g	% 0g	g per day for Men 19-50 years
Fiber	98% 37g	52.6% 20g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	6.84% 27.4μg	62.5% 250μg	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	0.24% 0.22mg	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	64.4% 9.66mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Tomatoes	Recommended Dietary Allowance
Calcium	69% 692mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	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	162% 13mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	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	16.3% 114mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.29% 11g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Tomatoes:

• Raw Ripe Red Tomatoes contain 79.9 times more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 9.1 times more Vitamin B9 and 1042.7 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 300 kcal.
• Both Ground Cloves Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cloves vs Tomatoes:

• Ground Cloves Spices have 4.2 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 34.6 times more Manganese, more Selenium and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Copper, 3.5 times more Phosphorus, 3.5 times more Potassium and 145.8 times more Water than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Ripe Red Tomatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 4.3 times more Fat, 9.3 times more Saturated Fat, 12.8 times more Omega 3, 2.2 times more Omega 6 and 1.9 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 16.8 times more Sugars, 19.5 times more Fructose and 2.2 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Ground Cloves Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.