Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Lupins

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Lupins: 81g

Raw Lupins have 23.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Lupins?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Lupins	37%	22%	41%

Macro Nutrients

	Tomatoes in Juice with Salt	Lupins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	8.1% 7.88g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	25% 32.6g	130g per day for Men 19-50 years
Sugars	66% 48g	NA	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	26.5% 15g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Lupins	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	22.2% 0.29mg	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	71.8% 287μg	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	4.3% 3.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Lupins	Recommended Dietary Allowance
Calcium	62% 619mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	92% 0.83mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	83.7% 1.93mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	24% 819mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	12% 6.63μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.23% 8.44g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 20.8 times more Vitamin B1, 5.8 times more Vitamin B2, 7.5 times more Vitamin B3, 3.6 times more Vitamin B5, 7.2 times more Vitamin B6 and 60.9 times more Vitamin C than Raw Lupins.
• While Raw Lupins contain 1.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Lupins have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.3 times more Calcium, 3 times more Iron, 4.4 times more Potassium, 2 times more Selenium, 177.8 times more Sodium and 210.4 times more Water than Raw Lupins.
• While Raw Lupins contain 1.5 times more Manganese and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Lupins have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2 times more Carbohydrate and 2.3 times more Fiber than Raw Lupins.
• While Raw Lupins contain 1.7 times more Fat, 4.8 times more Omega 3 and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Lupins have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.