Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Poppy Seed

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Poppy Seed: 57g

Poppy Seed Spices have 32.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Tomatoes in Juice with Salt	Poppy Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	8.07% 2.6g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	12.4% 16g	130g per day for Men 19-50 years
Sugars	66% 48g	2.36% 1.7g	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	0.23% 0.17g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.33g	g per day for Men 19-50 years
Fiber	94% 35.6g	29.3% 11g	38g per day for Men 19-50 years
Protein	26.5% 15g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Poppy Seed	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	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	11% 0.14mg	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	11.7% 47μg	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	0.63% 0.57mg	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	6.74% 1mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	62% 619mg	82% 822mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	103% 0.93mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	167% 3.83mg	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	71% 497mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 22.1 times more Vitamin B1, 18 times more Vitamin B2, 26.1 times more Vitamin B3, 11.8 times more Vitamin B5, 14.7 times more Vitamin B6, 3.2 times more Vitamin B9, 413.4 times more Vitamin C, 10.9 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Iron, 8.7 times more Potassium, 1.7 times more Selenium, 145.1 times more Sodium and 522.5 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 1.3 times more Calcium, 3 times more Manganese, 1.6 times more Phosphorus and 2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Poppy Seed Spices have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4 times more Carbohydrate, 28 times more Sugars, 148.2 times more Fructose, 3.2 times more Fiber and 1.4 times more Protein than Poppy Seed Spices.
• While Poppy Seed Spices contain 5.1 times more Fat, 4 times more Saturated Fat, 2.1 times more Omega 3 and 8.9 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Poppy Seed Spices have similar amounts of Energy per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.