Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Lotus Root

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Lotus Root: 455g

Boiled and Drained Lotus Root have 2.5 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low 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 Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Lotus Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	0.27% 0.045g	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	56% 73g	130g per day for Men 19-50 years
Sugars	56% 40.6g	3.13% 2.27g	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	37% 14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Lotus Root	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	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	8.52% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	76.2% 0.99mg	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	9.1% 36.4μg	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	101% 91mg	138% 125mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	39.2% 392mg	12% 118mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	110% 0.99mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	43.5% 1mg	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	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	10% 370g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Lotus Root Nutrients Per 300 Kcal

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

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

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 8.9 times more Vitamin B2, 6 times more Vitamin B3, 1.6 times more Vitamin B9, 210.7 times more Vitamin E and 60.9 times more Vitamin K than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 5.1 times more Vitamin B6 and 1.4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Lotus Root provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Stewed Canned Tomatoes have 3.3 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium, 12.5 times more Sodium, 1.3 times more Zinc and 2.9 times more Water than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 1.5 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 17.9 times more Sugars and 1.5 times more Protein than Boiled Lotus Root.
• Both Stewed Canned Tomatoes and Boiled Lotus Root offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.