Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Boiled Beets

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled Beets: 682g

Boiled and Drained Beets have 2.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low 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 Boiled Beets?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Beets	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	52.2% 68g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	75% 54.3g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Beets	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	35% 0.46mg	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	136% 545μg	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	422% 380mg	27.3% 24.5mg	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	62.2% 9.33mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Beets	Recommended Dietary Allowance
Calcium	18.3% 183mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	56% 0.5mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	97% 2.22mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.68% 4.77μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	16% 594g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Boiled Beets:

• Cooked Ripe Red Tomatoes have 29.3 times more Vitamin A, 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 15.5 times more Vitamin C, 34.2 times more Vitamin E and 34.2 times more Vitamin K than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 2.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Boiled Beets:

• Cooked Ripe Red Tomatoes have 1.7 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 2.6 times more Water than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.3 times more Manganese and 2.9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beets have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.8 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.3 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beets have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.