Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Passion-fruit, Purple

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Passion-fruit, Purple: 309g

Raw Passion-fruit, Purple has 6.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average 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 Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	7.46% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	66% 48g	47.8% 34.6g	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	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	84.6% 32g	38g per day for Men 19-50 years
Protein	26.5% 15g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	23.8% 0.31mg	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	11% 43.3μg	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	103% 93mg	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	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	62% 619mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	29.6% 0.27mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	21.4% 89.7mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	NA	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% 210mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	31.7% 1076mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.37% 1.86μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	5.77% 86.6mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	48% 1777g	6.1% 226g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Passion-fruit, Purple:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 6.7 times more Vitamin B6, 3.5 times more Vitamin B9, 2.5 times more Vitamin C, 178.8 times more Vitamin E and 22.5 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Passion-fruit, Purple:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.7 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, 7.1 times more Selenium, 24.9 times more Sodium, 7.3 times more Zinc and 7.9 times more Water than Raw Passion-fruit, Purple.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Fat, 24.3 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Raw Passion-fruit, Purple.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Passion-fruit, Purple have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Passion-fruit, Purple have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.