Comparing Nutrients in 300 calories Ground Ginger VS Stewed Canned Tomatoes

Weight per 300 calories

• Ground Ginger: 89.6g
• Stewed Canned Tomatoes: 1154g

Ground Ginger has 12.9 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Ground Ginger or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Ground Ginger	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	55% 71.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	56% 40.6g	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	2.2% 1.6g	30% 21.7g	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	% 1.1g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.23g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	15% 0.2mg	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	2.9% 11.6μg	14.4% 57.7μg	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	0.7% 0.63mg	101% 91mg	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	0% 0mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.2% 102mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	144% 1.3mg	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	222% 17.7mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	29.6% 0.68mg	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	21.5% 150mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	28.5% 1056g	3700g per day for Men 19-50 years

Ground Ginger VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Ground Ginger or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Ground Ginger vs Stewed Canned Tomatoes:

• 300 calories of Ground Ginger have 2.9 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 58 times more Vitamin A, 12.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B5, 5 times more Vitamin B9, 145.4 times more Vitamin C, more Vitamin E and 38.7 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Ground Ginger have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Ground Ginger Spices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Ground Ginger vs Stewed Canned Tomatoes:

• 300 calories of Ground Ginger have 1.4 times more Magnesium, 43.8 times more Manganese, 7.2 times more Selenium and 1.7 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 3 times more Copper, 1.5 times more Phosphorus, 2 times more Potassium, 105.5 times more Sodium and 118.7 times more Water than Ground Ginger Spices.
• Both Ground Ginger and Stewed Canned Tomatoes contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Ground Ginger have 7.8 times more Saturated Fat and 5.8 times more Omega 3 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 13.4 times more Sugars, 13.6 times more Fructose and 1.3 times more Protein than Ground Ginger Spices.
• Both Ground Ginger and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Ground Ginger Spices as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.