Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Chicory Greens

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Chicory Greens: 1304g

Raw Chicory Greens 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.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Chicory Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chicory Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	8.6% 1.46g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	12.6% 9.13g	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	137% 52g	38g per day for Men 19-50 years
Protein	28.3% 16g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chicory Greens	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	414% 3730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	303% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	105% 1.37mg	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	359% 1435μg	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	348% 313mg	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	197% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	3235% 3882μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chicory Greens	Recommended Dietary Allowance
Calcium	18.3% 183mg	130% 1304mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	428% 3.85mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	243% 5.6mg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	161% 5478mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	50% 5.48mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	32.4% 1200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Chicory Greens:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 1.2 times more Vitamin C than Raw Chicory Greens.
• While Raw Chicory Greens contain 9.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 7 times more Vitamin B5, 6.6 times more Vitamin B9, 3.2 times more Vitamin E and 83.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Chicory Greens have similar amounts of Vitamin B6 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Chicory Greens:

• Cooked Ripe Red Tomatoes have 2.1 times more Selenium and 1.3 times more Water than Raw Chicory Greens.
• While Raw Chicory Greens contain 7.1 times more Calcium, 3.1 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Sodium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Chicory Greens have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 4.5 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain 2.1 times more Fat, 7.4 times more Omega 3, 2.1 times more Omega 6, 4.5 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Chicory Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.