Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Canned Capers

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Canned Capers: 1304g

Canned Capers have 1.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Canned Capers?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Capers	26%	21%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	8.5% 1.45g	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	49% 63.8g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	7.38% 5.35g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	28.3% 16g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	7.04% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	75% 300μg	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	62.3% 56mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	267% 321μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Calcium	18.3% 183mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	542% 4.88mg	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	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	44.2% 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	66.7% 467mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	2042% 30626mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	29.6% 1094g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Canned Capers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Canned Capers?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Canned Capers:

• 300 calories of Cooked Ripe Red Tomatoes have 4.4 times more Vitamin A, 2.6 times more Vitamin B1, 6.1 times more Vitamin B5, 4.4 times more Vitamin B6 and 6.8 times more Vitamin C than Canned Capers.
• While 300 kcal of Canned Capers contain 4.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 6.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Capers provide similar amounts of Vitamin B3 and Vitamin E per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Canned Capers:

• 300 calories of Cooked Ripe Red Tomatoes have 1.7 times more Manganese, 3.6 times more Phosphorus, 7 times more Potassium and 1.4 times more Water than Canned Capers.
• While 300 kcal of Canned Capers contain 2.8 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.9 times more Selenium, 167.1 times more Sodium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 7.8 times more Sugars than Canned Capers.
• While 300 kcal of Canned Capers contain 6.1 times more Fat, 12.2 times more Saturated Fat, 71.6 times more Omega 3, 2.1 times more Omega 6, 3.6 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Capers offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6