Comparing Nutrients in 300 calories Ground Savory VS Tomatoes

Weight per 300 calories

• Ground Savory: 110g
• Tomatoes: 1667g

Ground Savory has 15.1 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 Savory or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Ground Savory	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	58.3% 76g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	133% 50.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Tomatoes	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	NA	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	61.3% 55mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Savory	Tomatoes	Recommended Dietary Allowance
Calcium	235% 2351mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	522% 41.8mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	99% 416mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	293% 6.73mg	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	22% 154mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	9.22% 5.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.27% 9.93g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Ground Savory Spice has 1.5 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 4.1 times more Vitamin C than Ground Savory Spice.
• Both Ground Savory Spice 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 Savory vs Tomatoes:

• Ground Savory Spice has 14.1 times more Calcium, 9.3 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, more Selenium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Phosphorus, 3.4 times more Potassium, 3.1 times more Sodium and 158.7 times more Water than Ground Savory Spice.
• Both Ground Savory Spice and Raw Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Savory Spice has 2 times more Fat, 7.7 times more Saturated Fat and 2.5 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Protein than Ground Savory Spice.
• Both Ground Savory Spice and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Ground Savory Spice as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.