Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Medjool Dates

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Medjool Dates: 108g

Medjool Dates have 10.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high 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 Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Stewed Canned Tomatoes	Medjool Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	62.5% 81g	130g per day for Men 19-50 years
Sugars	56% 40.6g	99% 72g	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	48% 34.7g	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	% 36.5g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.57g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	19% 7.26g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Medjool Dates	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	20.7% 0.27mg	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	4.06% 16.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Medjool Dates	Recommended Dietary Allowance
Calcium	39.2% 392mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	43.6% 0.39mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	14% 0.32mg	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	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	NA	55μg per day for Men 19-50 years
Sodium	170% 2550mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.62% 23g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Medjool Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Medjool Dates?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Medjool Dates:

• 300 calories of Stewed Canned Tomatoes have 13.7 times more Vitamin A, 9.8 times more Vitamin B1, 6.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B9, more Vitamin C and 9.5 times more Vitamin K than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Medjool Dates have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Medjool Dates:

• 300 calories of Stewed Canned Tomatoes have 5.7 times more Calcium, 3.3 times more Copper, 15.7 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 2354.5 times more Sodium, 4.1 times more Zinc and 45.7 times more Water than Medjool Dates.
• 300 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.6 times more Fiber and 5.4 times more Protein than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.8 times more Sugars and 1.6 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Medjool Dates offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein