Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Bulgur

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Bulgur: 361g

Cooked Bulgur has 3.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.89% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	51.7% 67g	130g per day for Men 19-50 years
Sugars	56% 40.6g	0.5% 0.36g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	23% 0.3mg	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	14.4% 57.7μg	16.3% 65μg	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	101% 91mg	0% 0mg	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	64% 9.58mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Bulgur	Recommended Dietary Allowance
Calcium	39.2% 392mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	192% 15.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	96% 2.2mg	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	33% 231mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	7.23% 246mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	3.94% 2.17μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	7.6% 281g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Bulgur Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Bulgur?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Boiled Bulgur:

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 2.6 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin C, 265 times more Vitamin E and 15.3 times more Vitamin K than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 1.5 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Bulgur provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Boiled Bulgur:

• 300 calories of Stewed Canned Tomatoes have 10.9 times more Calcium, 4.8 times more Copper, 4.4 times more Iron, 1.6 times more Phosphorus, 9.7 times more Potassium, 3.2 times more Selenium, 141.1 times more Sodium and 3.8 times more Water than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 3.2 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Bulgur contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 112.4 times more Sugars than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.