Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Oil Roasted Mixed Nuts

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Oil Roasted Mixed Nuts: 49.4g

Lightly Salted Oil Roasted Mixed Nuts have 37.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high 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 Oil Roasted Mixed Nuts?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Tomatoes in Juice with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	31.3% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	9.5% 12.4g	130g per day for Men 19-50 years
Sugars	66% 48g	3.55% 2.57g	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	0.027% 0.02g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.47g	g per day for Men 19-50 years
Fiber	94% 35.6g	9.23% 3.5g	38g per day for Men 19-50 years
Protein	26.5% 15g	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0.055% 0.49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	13.6% 0.18mg	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	13% 51.4μg	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	0.33% 0.3mg	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	25.3% 3.8mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	62% 619mg	6.43% 64.3mg	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	0% 0μg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	46% 1.06mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	4.7% 70.7mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	20.5% 2.26mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.042% 1.56g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Oil Roasted Mixed Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Oil Roasted Mixed Nuts?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Oil Roasted Mixed Nuts:

• 300 calories of Tomatoes in Juice with Salt have 758.8 times more Vitamin A, 61.1 times more Vitamin B1, 6.5 times more Vitamin B2, 13.5 times more Vitamin B3, 7.3 times more Vitamin B5, 11.8 times more Vitamin B6, 2.9 times more Vitamin B9, 796.7 times more Vitamin C and 2.9 times more Vitamin E than Oil Roasted Mixed Nuts.
• 300 calories of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Oil Roasted Mixed Nuts:

• 300 calories of Tomatoes in Juice with Salt have 9.6 times more Calcium, 4.2 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 10.1 times more Potassium, 30.5 times more Sodium and 1141.1 times more Water than Oil Roasted Mixed Nuts.
• While 300 kcal of Lightly Salted Oil Roasted Mixed Nuts contain 5.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Oil Roasted Mixed Nuts contain similar levels of Copper and Zinc per 300 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Lightly Salted Oil Roasted Mixed Nuts lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 5.3 times more Carbohydrate, 18.6 times more Sugars, 1242.5 times more Fructose, 10.2 times more Fiber and 1.7 times more Protein than Oil Roasted Mixed Nuts.
• While 300 kcal of Lightly Salted Oil Roasted Mixed Nuts contain 5.3 times more Fat, 5.5 times more Saturated Fat and 2.9 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Energy per 300 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in 300 calories.