Comparing Nutrients in 300 calories Strawberries VS Tomatoes

Weight per 300 calories

• Strawberries: 938g
• Tomatoes: 1667g

Strawberries have 1.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Strawberries or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Tomatoes	17%	9%	74%

Macro Nutrients

	Strawberries	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	55.4% 72g	50% 65g	130g per day for Men 19-50 years
Sugars	63.2% 46g	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	31.6% 23g	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	% 18.7g	% 21g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 0g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	52.6% 20g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	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	613% 551mg	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	18% 2.7mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	32% 225mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	23% 853g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberries vs Tomatoes:

• Raw Strawberries have 2.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 74.7 times more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 4.4 times more Vitamin B7, 3.3 times more Vitamin E and 6.4 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Strawberries 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 Strawberries vs Tomatoes:

• Raw Strawberries have 1.9 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Potassium, 8.9 times more Sodium, 2.2 times more Zinc and 1.8 times more Water than Raw Strawberries.
• Both Raw Strawberries and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 300 kcal.
• Both Raw Strawberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 12.2 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Omega 6 and 2.3 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fructose and Fiber per 300 kcal.
• Both Raw Strawberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.