Comparing Nutrients in 300 calories Green Tomatoes VS Stewed Canned Tomatoes

Weight per 300 calories

• Green Tomatoes: 1304g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	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	51% 66.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	72% 52g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	37.8% 14.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	28% 15.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	46.4% 417μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	130% 6.52mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	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	29.3% 117μg	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	339% 305mg	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	33% 4.96mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	83% 6.65mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	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	52% 365mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	78.3% 2661mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	28.5% 1056g	3700g per day for Men 19-50 years

Green Tomatoes VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

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

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

• 300 calories of Green Tomatoes have 4 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B5, 5.4 times more Vitamin B6, 2 times more Vitamin B9, 3.3 times more Vitamin C and 4.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Green Tomatoes.
• Both Raw Green Tomatoes 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 Green Tomatoes vs Stewed Canned Tomatoes:

• 300 calories of Green Tomatoes have 1.9 times more Manganese and 1.6 times more Phosphorus than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 2.3 times more Iron, 1.3 times more Selenium, 15 times more Sodium and 2.1 times more Zinc than Raw Green Tomatoes.
• Both Green Tomatoes and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Green Tomatoes have 1.3 times more Sugars, 1.2 times more Fiber and 1.5 times more Protein than Stewed Canned Tomatoes.
• Both Green Tomatoes and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Green Tomatoes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.