Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Carob flour

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Carob flour: 135g

Carob flour has 13.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is above average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Carob flour	5%	2%	93%

Macro Nutrients

	Tomatoes in Juice with Salt	Carob flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	92% 120g	130g per day for Men 19-50 years
Sugars	66% 48g	91% 66.3g	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	34% 24.6g	NA	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	142% 53.8g	38g per day for Men 19-50 years
Protein	26.5% 15g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Carob flour	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	38% 0.49mg	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	37.5% 150μg	9.8% 39μg	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	263% 236mg	0.3% 0.27mg	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	73.8% 11mg	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Carob flour	Recommended Dietary Allowance
Calcium	62% 619mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	85.7% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	30% 0.69mg	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	45.5% 319mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.13% 4.84g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Carob Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Carob flour?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Carob flour:

• 300 calories of Tomatoes in Juice with Salt have 277.5 times more Vitamin A, 150.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.2 times more Vitamin B3, 34.5 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9, 874.1 times more Vitamin C, 13 times more Vitamin E and more Vitamin K than Carob flour.
• 300 calories of Carob flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Carob flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Carob flour:

• 300 calories of Tomatoes in Juice with Salt have 1.3 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium, 1.8 times more Selenium, 45.6 times more Sodium, 1.8 times more Zinc and 367.2 times more Water than Carob flour.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 6.3 times more Omega 6 and 2.4 times more Protein than Carob flour.
• While 300 kcal of Carob flour contain 1.8 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Carob flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Carob flour provide inadequate amounts of Omega 3 in 300 calories.