Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cookie, butter or sugar, with chocolate icing or filling: 59.6g

Cookie, butter or sugar, with chocolate icing or filling has 27.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very 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 Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	27.6% 8.83g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	31.6% 41g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	28% 20g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	28.3% 16g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	7.83% 1.25mg	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	1.2% 0.016mg	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	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.75% 0.018μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.099% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	3.3% 3.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	18.3% 183mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	24% 0.22mg	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	18% 1.46mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	1.85% 7.75mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	9.76% 5.37μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cookie, butter or sugar, with chocolate icing or filling:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3 times more Vitamin B1, 3.2 times more Vitamin B2, 7.1 times more Vitamin B3, 84.9 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 8.6 times more Vitamin E and 11.9 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cooked Ripe Red Tomatoes as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cookie, butter or sugar, with chocolate icing or filling:

• Cooked Ripe Red Tomatoes have 16.2 times more Calcium, 5.7 times more Copper, 7.8 times more Iron, 19.3 times more Magnesium, 10.6 times more Phosphorus, 26 times more Potassium, 1.6 times more Selenium, 19.6 times more Zinc and 1318.1 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cooked Ripe Red Tomatoes and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.6 times more Carbohydrate, 2.1 times more Sugars, 10.3 times more Fiber and 6.5 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 7.6 times more Fat, 35.3 times more Saturated Fat, 6.4 times more Omega 3 and 4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.