Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Baobab Powder

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Baobab Powder: 120g

Baobab Powder has 13.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Baobab Powder?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	73.5% 96g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	NA	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% 22g	7.1% 5.14g	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	% 19.7g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	141% 53.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baobab Powder	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	223% 2.9mg	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	54% 217μg	13% 51.6μg	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	422% 380mg	231% 208mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baobab Powder	Recommended Dietary Allowance
Calcium	18.3% 183mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	NA	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	142% 11.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Baobab Powder:

• Cooked Ripe Red Tomatoes have 16.7 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B9 and 1.8 times more Vitamin C than Baobab Powder.
• While Baobab Powder contains 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Baobab Powder:

• Cooked Ripe Red Tomatoes have 8.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 15.3 times more Sodium, 2.1 times more Zinc and 120 times more Water than Baobab Powder.
• While Baobab Powder contains 2.2 times more Calcium and 1.3 times more Magnesium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baobab Powder have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 4.3 times more Fructose and 3.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 3.5 times more Omega 3, 1.4 times more Carbohydrate and 4.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.